FULL-BODY STRENGTH | DEVELOPMENTAL DAY
WARM UP:
Medball Throw Game x5 min
-Drop Penalty x5 ball slams
STRENGTH:
- Bench Press
- Build to heavy 3 reps in 15 min or less
- 1 x 20-30 @50% of peak working weight of the day
STRENGTH ACCESSORY:
- Tricep Rollbacks 2 x 20-30; rest 90s –> RPE 9
- Single Leg RDL 2 x 12 each; rest 90s –> RPE 9
- Parallette Push-Up 2 x 20-30 each; rest 60-90s –> RPE 9
STRENGTH | MOBILITY:
- Jefferson Curl 2 x 12; rest 60s
ALACTIC POWER INTERVALS:
1-3 Rounds of…
- Ski Erg 8-15s –> Maximal Effort | Peak Power
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min