Offseason Week 2: Day 3

January 18, 2017

Explosive Movements & Shoulder Work

 

 

Muscle Warm Up:
5 min walk | 5 min bike

 

10 minute roll out:

Quad, hamstring, IT band

 

Set 1 

Dumbell Deadlift, Shrug, Press Complex

3 sets of 10

Side Ups | Leg Ups: 3 sets of 15 each side

 

Set 2

Hang Clean - 3 sets of 8

Front & Side Raise: 3 sets of 8

Straight Leg Scissor: 3 x 20 total

 

Set 3

Single Arm DB Press: 3 sets of 10

Straight Bar Upright Rows: 3 sets of 8

Dot Drill: 3 sets of :20 seconds

Bar Rotations: 3 sets of 10 (side to side)

 

VO2

Stair Climber: Level 15

:30s on / off - 4 reps only (no hands on machine)