Sept 19, 2011
Monday
Hybrid Strength Session
Warm Up: 3 Rounds of
DB Complex @ 25lbs
Foam Roller
1) One Round every 60 sec for 20 minutes
5x Burpees
60 meter Ladder Suicide Sprint (5 yards and back, 10 yards and back, 15 yards and back)
2) 5 Rounds of
6x Bench Press @ bodyweight
6x Dips
3x Clapping Push Ups
10x Sit Ups
3) 5 Rounds of
10x T Bar Rows
5x Strict Pull Ups
5x Ball Slams @ 50lbs
2x Floor Angels 2/2
A pretty good session with both the work capacity effort and some strength. The burpees into suicide sprints are a great combo. Some of the athletes I had do 6 burpees and others I dropped to 4. 5 is a good number for most. The strength portion of the session is at a grind pace. Try to use bodyweight on the bench for all rounds, but the dips and clapping push ups will catch up to you. The last circuit doesn't seem like much, but the various back exercises will get you, especially the biceps. We used a 50lb slam ball, if you do not have a slam ball, 7x jumping pull ups can substitute.
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