Monday 3/14/16

Power Snatch 
1x3 (185)
2x2 (205)
3x1 (225)

Push Press
1x3 (205)
2x2 (225)
3x1 (245)
1x1 (265)
1x1 (285)

Back Squat
1x3 (275)
1x3 (315)
2x1 (365)

 

Sunday 3/13/16

Warm-up
300yrd Shuttle (50yrd)

Dynamic Stretch
2 rounds:
20yrd Flamingo
20yrd Toe Touch Shuffle
20yrd Quad Flamingo
20yrd Walking Lunge

Sprint Drills
4 rounds:
10yrd High Knees + 10yrds Butt Kicks

Sprints
2 rounds:
10yrd Sprint- Rolling Start
10yrd Sprint

Agility / Conditioning
7 rounds:
40yrd Shuttle (10-20-10)
(rest :30 between rounds)

Conditioning
2:00 Shuttle
(10yrd Sprint + 10yrd Back Pedal + 20yrd Sprint + 20yrd Back Pedal)

Friday 3/11/16

Back Squat
1x3 (275)
3x3 (315)

Push Press (from back)
1x3 (185)
3x3 (225)

Power Clean
1x3 (185)
3x3 (225)

Thursday 3/10/16

Warm-up (jog)
300yrd Shuttle (10-20-30-40-50)

Dynamic Stretch
2 rounds:
10yrd Flamingo + 10yrd Stride
10yrd Flamingo Quad + 10yrd Stride
10yrd Walking Lunge + 10yrd Stride


Sprint Drills
2 rounds:
10yrd A-Skip + 10yrd Stride
10yrd High Knee A-Skip + 10yrd Stride
10yrd B-Skip + 10yrd Stride

2 rounds:
10yrd Butt Kicks +10yrd Stride
10yrd High Knee + 10yrd Stride
10yrd Skip for Height + 10yrd Stride

Agility
2x 10yrd Side Shuffle + 10yrd Side Shuffle + 20yrd Stride
2x 10yrd Sprint + 10yrd Back Peddle + 20yrd Stride

Sprint Ladder
2 rounds:
10yrd Sprint
20yrd Sprint
30yrd Sprint
40yrd Sprint
50yrd Sprint
(walk back recoveries. rest between rounds)

 

Wednesday 3/9/16

Snatch
1x3 (185)
2x2 (205)
4x1 (225)

Thruster
1x3 (185)
2x2 (205)
3x1 (225)

Back Squat
1x3 (275)
2x2 (315)
2x1 (365)

Saturday 3/5/16

Sprint Training

Warm-up
2:00 Shuttle (30m)

Dynamic Stretch
2 rounds:
30m Toe Touch Shuffle
30m Flamingo
30m Knee Hug
(jog back recovery)

Sprint Drills
2 rounds:
30m A-Skip
30m High Knee Skip
30m B-Skip
(walk back recovery)

Agility
2x 5m High Knees + 20m Stride
2x 5m Lateral Shuffle + 20m Stride
2x 5m Sprint/Back Peddle + 20m Stride
(walk back recovery)

Sprint Ladder
2 rounds:
10m Sprint
20m Sprint
30m Sprint
(walk back recovery)

Mon 2/29/16 - Fri 3/4/16

Skiing in Snowmass Colorado