Block 3 (4 Weeks- Start July 21th- August 16th)
Week 1 July 21st- July 26th
Movement Prep- Everyday (Alternate
between Mobility A and B)
Lift- Monday, Wednesday, Friday
Conditioning- Tuesday, Thursday,
Saturday
Tuesday July 22nd
Mobility, Warm up, Movement prep
Foam Rolling Circuit A, Mobility Circuit A, Warm Up A
Jumps
Double Leg jumps- 8
consecutive, moving forward- rest – repeat 4x
Single leg jumps- Continuous
2x10 jumps each leg.
Runs
Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x3
Thursday July 24th
Repeat July 22nd
Saturday July 26th
Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x3
Week 2 July 28th- August 2nd
Movement Prep- Everyday (Alternate
between Mobility A and B)
Lift- Monday, Wednesday, Friday
Conditioning- Tuesday, Thursday,
Saturday
Tuesday July 29th
Repeat July 22nd
Thursday July 31st
Repeat July 22nd
Saturday August 2nd
Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x3
Week 3 August 4th- August 9th
Movement Prep- Everyday (Alternate
between Mobility A and B)
Lift- Monday, Wednesday, Friday
Conditioning- Tuesday, Thursday,
Saturday
Tuesday August 5th
Mobility, Warm up, Movement prep
Foam Rolling Circuit A, Mobility Circuit A, Warm Up A
Jumps
Double Leg jumps- 8
consecutive, moving forward- rest – repeat 3x
Single leg jumps- Continuous
1x10 jumps each leg.
Runs
Tabata- 3 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x4
Thursday August 7th
Repeat August 5th
Saturday August 9th
Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x4
Week 4 August 11th - August 16th
Movement Prep- Everyday (Alternate
between Mobility A and B)
Lift- Monday, Wednesday, Friday
Conditioning- Tuesday, Thursday,
Saturday
Tuesday August 12th
Repeat August 5th
Thursday August 14th
Repeat August 5th
Saturday August 16th
Tabata- 4 times on bike or elliptical 1 tabata 1min rest between sets.
Shuttle runs- 100m (25x25x25x25= 100m) x4
No comments:
Post a Comment