A) Warm-up
Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
B) Activation
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets
C) Strength
1) Floor Press: Work up a 1RM. Rest 2:00
*Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg drive with their bench press and continue to improve tricep strength as this will carry over to other movements.
– Make sure your athletes have a spotter.
2) DB or KB Hammer Curls: 3 x 10. Rest 60s.
D) Conditioning
“Double Jump”
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap
E) Extra Credit
“Dirty 30s”
3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses