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Offseason Week 7: Day 3

Offseason Week 7: Day 3

February 22, 2017

Explosive Movements - Sprint Series



Warm-Up: 2 min walk, 2 min climb, 2 min jog: 1 mile total

 

Super Set #1
Hang Clean: 3 x 8 (slightly heavier)
Box Jumps: 3 x 5
Agility Ball Roll Ins: 3 x 10 (single leg, both legs)
 

Super Set #2
Kettle Ball Swing: 3 x 15
Run Rocket Sprint: 3 sets
Roll Outs: 3 x 10
 

Super Set #3
RDL: 3 x 10
Run Rocket Bound: 3 sets
Weighted Sit Ups: 3 x10
 

Sprint Series: (1 mile)
.10 x 10
Speed: 8.0, 8.3, 8.7, 9.0, 9.3, 9.7, 10.0, 10.3, 10.6, 11.0

 



Workout Time: 1hr 15min