Training Log

11/19/2013

• Lax Ball SMR

Warm-up:

• Lateral
• Hip Cradle
• Step over to Lateral lunge
• Rotational lateral lunge
• Low lateral walk
• Cross over hand walk
• Side shuffle
• Carioca
• Lateral Skip
• Stick stretches
• Overhead squats with stick

Prep Power Work:

• Box Jumps: 26” x 5
• 5 Jungle gym roll outs
• Box Jumps: 34” x 5
• 5 Jungle gym roll outs

TGU Swing Super sets:

• 1 TGU each + 10 power swings(down swing emphasis)
• 16kg-20kg-24kg-32kg 

Overhead squat ( 1 min rest)

20kg (bar) x 4/ 20kg x5 (w/ heel lift)/20kg x 5 (wider stance toes out no lift/20kg X 5 more speed/

20kg w/ pauses

Straighter leg deadlift (1 min rest)

64kg (bell) x 5/96kg x 5(16kg+32kg*2)/104kg x 5(20kg+32kg*2)/112kgx5(24+32*2)/64kg (32+32*2)

Sleds and Suitcases:

• Lateral drags x 5 x 150lbs
• Suitcase 32kg