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1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
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Sled
Presses
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2*10;
2*8
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B/B
Step-Ups
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2*15
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D/B
Chest Pullovers
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1*12;
1*10; 1*8
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B/B
Power Clean
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2*5
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D/B
Incline Press
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1*10;
2*8
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Front
Pulldowns
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1*12;
1*10; 1*8
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Single
Arm D/B Tricep Overhead Extensions
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1*12;
1*10; 1*8
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B/B
Curls
|
2*15
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Squat,
Jump and Throws w/ medicine ball
|
2*10
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Abdominals
- Jackknives
|
2*25
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DAY
2
|
Hack
Squats
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2*10;
2*8
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B/B
Step-Ups
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2*15
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Chest
Pullovers
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1*12;
1*10; 1*8
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B/B
Shrugs
|
2*8
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Incline
Bench Press
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1*10;
2*8
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D/B
One-Armed Rows
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1*12;
1*10; 1*8
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Single
Arm D/B Tricep Overhead Extensions
|
1*12;
1*10; 1*8
|
|
D/B
Curls
|
2*15
|
|
Squat,
Jump and Throws w/ medicine ball
|
2*10
|
|
Abdominals
- Jackknives
|
2*25
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