Summer training- week of 16/1/12 to 21/1/12
- Details
- Hits: 246
Monday 16/1/12 - Strength Workout - Inside/Outside
Training Routine A 25min
1. Single arm swissball chest press x 6 per side
2. Barbell sumo deadlift x 6
Groups of 2/3 - one member working at a time.
Training routine B 8min - Outside
Partnered cardio circuit
1. Shuttle runs
2. Deadball throwdowns
Correction Work:
1. Lower transverse abs
2. Lying alt floor supermans
Tuesday 17/1/12 - Interval Workout - Inside/Outside
Training Routine 35work/25rest x 6 rounds
1.Two handed elastic switch lunge rows
2. Ring dips
3. Rope climbs
4. Weighted box step ups
Correction work - outside:
1. Swissball forward ball roll
2. Postural decompression push up hold
Wednesday 18/1/12 - Team Super Endurance Workout - Outside
Teams of 3, complete as many rounds as possible in 28min. Prize to best team performance.
1. Slep push/pull then drag 100m
2. Mountain climbers x 50
3. Deadball overhead throws 100m
4. 200m run
Ab circuit: 25/10 x 3rounds
1. V-crunch
2. Bicycle crunch
3. Leg rasies
4. Turtle hold
Thursday 19/1/12 - Interval - Outside/Inside
40/20 x 8 rounds
1. Across the field burpee jumps
2. Dumbell lateral twist + chop
3. Kettlebell moving jump swings
Correction Work - Inside:
1. Swissball lateral bridge
2. Side plank rotations
Friday 20/1/12 - Speed & Power - Inside
Set reps on the minute x 7 rounds
1. Elastic jump squat press x8 per side
2. Speed ladder x 2
3. Box jumps x 10
4. Bouncing medicine ball rotational throwdowns x 10
5min foam roller relaxation/meditation
Saturday 21/1/12 - Interval - Inside/Outside
30/30 x 6 rounds
A -
1. Toe to bars
2. Alternating arm bent over rows
B-
1. Chin ups
2. Ab wheel
Correction Work - Outside:
1. Single leg bend , left & right
2. Swissball cobra variations
