Dynamic Warm-Up
Run 80 yards then do 20 body weight squats
Sprint 40 yards then do 20 (single leg count) mountain climbers
Run 80 yards then do 20 burpees
Sprint 40 yards then do 20 Reverse lunges
Repeat 4-6 times
*if running/sprinting isn't an option use jump rope 100 single jumps for 80 yard run
*use 20 double unders with the jump rope for 40 yard sprint
Use this vertical set after the metabolic workout(set bar weight max of 95lb. Don't Change Weight)
Back Squat 6
Hang Clean 6
Push Press 6
Hang Clean 6
Front Squat 6
RDL 6
Push-Ups 6
Sumo DL 6
Repeat 4-6 Times
This is a workout that we did at D1 CBus bootcamp!
Don't be weak...go get it people.
I've been using a similar vertical set once a week for the past couple of weeks after comp training on Sundays
ReplyDelete95 lbs bumper plates on a standard Olympic bar
Dead lifts 6
RDL's 6
Bent over row 6
Hang Clean 6
Front Squat 6
Push Press 6
Back Squat 6
Good Mornings 6