SUGGESTED WARM-UP *Soft tissue work (foam roller, PVC pipe, lacrosse ball, "The Stick") DeFranco's Limber 11 Routine *Dynamic warm-up: 1. 20 yard striders followed by 5x neck rolls R&L 2. 20 yard striders followed by 5x arm circles F&B 3. High knees for 10 yards-10 yard jog, 5x trunk rolls R&L 4. Butt kicks for 10 yards-10 yard jog, 5x trunk twist R&L 5. 20 yards carioca, 5x pulling knees to chest R&L 6. 20 yards carioca, 5x explosive knees R&L 7. 2x 20 yard dead-legs 8. 2x 20 yard fast cycle 9. 2x 10 wall runs single leg fires 10. 2x 4 wall runs triples 11. 2x 20 yard ankling *Range of motion/form work for primary focus of the day *Mobility *Post Work-Out Stretch
Wednesday, June 4, 2014
Max Effort Squat
Dynamic Warm-up
6x3 weighted seated 30" box jumps-use 50# vest or 2x25# DB
work up to a heavy 3-5sec paused oly squat
3x5 trap bar deadlifts 55-75% 1RM
2x10 GHR
1x20 45degree hypers
2x20/20 landmines/BB twists
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