Macalester Track Throwers Cycle 3 Week 7 July 4th Day 1 Day 2 Day ...
Macalester Track Throwers Cycle 3 Week 7 July 4th Day 1
Day 2 Plate Warm Up
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
NONE, July 4th Weekend
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
60% 60% 60% 70% 80% 80% 80% 80%
x3 x3 x3 x2 x3 x3 x3 x3
60% 60% 60%
x5 x5 x5
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __ 60% ___ 3 x 6
60%/70% 2 x 3
ss Front Squat 2 x 6 ss heel Drops 2 x 6
Cleans (floor)
3x5 3x6 3x6 3 x 10 2 x 15
70% 80% ss Ankle band Series 1 x 15 85% 90% Pause Squat (3 Count) 60% ss DB Rear Delt Raise 4 x 6 60% 60% on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% ss weighted Bridges 3 x 6 ________ 80% 80% 80% 80% DB Incline Bench Reverse Grip Lat. Pull Down reverse Grip Bent Over Row 3 way delt raises Cable Ext. Rot. ss band bridges 3 x 6
90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!!
Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
REST Clean First Pull
2 min. 90 sec. 90 sec.
Core: Choose Routine Core: Choose Routine
x2 x2 x2 3x1 x5 x5 x5
90 sec. 90 sec. 90 sec. 2 min. 2 min.
x2 x3 x3 x3 x3 3x6 3x6 3x6 3 x 6 e.w. 2 x 15 e.w.
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec. 90 sec.
Macalester Track Throwers Cycle 3 Week 8 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __ 65% ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 65% 65% 70% 80% 80% 85% 85%
x3 x3 x3 x2 x3 x3 x2 x2
60% 60% 65%
x5 x5 x5
2 min 2 min 90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
3x5 3x6 3x6 3 x 10 2 x 15
2 min. 90 sec. 90 sec.
Cleans (floor)
70% x2 80% x2 ss Ankle band Series 1 x 15 85% x2 90% 2x1 95% x1 Pause Squat (3 Count) 60% x5 ss DB Rear Delt Raise 4 x 6 60% x5 65% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 3 x 6 ________ 80% x3 80% x3 85% x2 85% x2 DB Incline Bench 3x6 Reverse Grip Lat. Pull Down 3x6 reverse Grip Bent Over Row 3x6 3 way delt raises 3 x 6 e.w. Cable Ext. Rot. 2 x 15 e.w. ss band bridges 3 x 6
90 sec. 90 sec. 90 sec. 2 min.
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) 2 min. 2 min
ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 3 x 6 e.l. __________
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 75% 80% 85% 70% 80% 85% 85%
x3 x3 x2 x2 x3 x3 x2 x2 x6 x6 x6 x6
90 sec. 90 sec. 90 sec.
3 x 6 e.a. 3x6 3x8 2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 2 min. 90 sec. 2 min. 2 min.
90 sec.
Macalester Track Throwers Cycle 3 Week 9 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __70 % ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 65% 70% 70% 80% 85% 85% 90%
x3 x3 x3 x2 x3 x2 x2 x2
60% 65% 70%
x5 x5 x5
2 min 2 min 90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
3x5 3x6 3x6 3 x 10 2 x 15
2 min. 90 sec. 90 sec.
Cleans (floor)
70% x2 80% x2 ss Ankle band Series 1 x 15 85% x2 90% x1 95% 2x1 Pause Squat (3 Count) 60% x5 ss DB Rear Delt Raise 4 x 6 65% x5 70% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 3 x 6 ________ 80% x3 85% x2 90% x2 90% x2 DB Incline Bench 3x6 Reverse Grip Lat. Pull Down 3x6 reverse Grip Bent Over Row 3x6 3 way delt raises 3 x 6 e.w. Cable Ext. Rot. 2 x 15 e.w. ss band bridges 3 x 6
90 sec. 90 sec. 90 sec. 2 min. 2 min. 2 min. 2 min
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 3 x 6 e.l. __________
90 sec. 2 min. 2 min. 3 min 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 85% 70% 80% 85% 90%
x3 x3 x2 x2 x3 x3 x2 x2 x6 x6 x6 x6
90 sec. 90 sec. 90 sec.
3 x 6 e.a. 3x6 3x8 2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 2 min. 90 sec. 2 min. 2 min.
90 sec.
Macalester Track Throwers Cycle 3 Week 10 July 25th Day 1 Plate Warm Up
Unload Week Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __60 % ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 60% 60% 70% 80% 80% 80%
x3 x3 x3 x2 x2 x2 x2
60% 60% 60%
x5 x5 x5
2 min 2 min
2x5 2x6 2x6 2 x 10 1 x 15
Cleans (floor)
x2 x2 x2 x2
90 sec. 90 sec. 90 sec.
60% x5 ss DB Rear Delt Raise 2 x 6 60% x5 60% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 2 x 6 ________ 80% x2 80% x2 80% x2
2 min. 2 min
ss band bridges 3 x 6 ss Ankle band Series 1 x 15
90 sec. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
2 min. 90 sec. 90 sec.
70% 80% 80% 80%
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) Pause Squat (3 Count)
DB Incline Bench Reverse Grip Lat. Pull Down reverse Grip Bent Over Row 3 way delt raises Cable Ext. Rot.
3x6 3x6 3x6 3 x 6 e.w. 2 x 15 e.w.
ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 2 x 6 e.l. __________
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 80%
x3 x3 x2
90 sec. 90 sec.
70% 80% 80% 80%
x3 x2 x2 x2 x6 x6 x6
90 sec. 2 min. 2 min.
2 x 6 e.a. 2x6 2x8 1 x 10 e.w. 1 x 15
90 sec.
90 sec. 2 min.
90 sec.
Day 2 Plate Warm Up
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
NONE, July 4th Weekend
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
60% 60% 60% 70% 80% 80% 80% 80%
x3 x3 x3 x2 x3 x3 x3 x3
60% 60% 60%
x5 x5 x5
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __ 60% ___ 3 x 6
60%/70% 2 x 3
ss Front Squat 2 x 6 ss heel Drops 2 x 6
Cleans (floor)
3x5 3x6 3x6 3 x 10 2 x 15
70% 80% ss Ankle band Series 1 x 15 85% 90% Pause Squat (3 Count) 60% ss DB Rear Delt Raise 4 x 6 60% 60% on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% ss weighted Bridges 3 x 6 ________ 80% 80% 80% 80% DB Incline Bench Reverse Grip Lat. Pull Down reverse Grip Bent Over Row 3 way delt raises Cable Ext. Rot. ss band bridges 3 x 6
90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!!
Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
REST Clean First Pull
2 min. 90 sec. 90 sec.
Core: Choose Routine Core: Choose Routine
x2 x2 x2 3x1 x5 x5 x5
90 sec. 90 sec. 90 sec. 2 min. 2 min.
x2 x3 x3 x3 x3 3x6 3x6 3x6 3 x 6 e.w. 2 x 15 e.w.
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec. 90 sec.
Macalester Track Throwers Cycle 3 Week 8 July 11th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __ 65% ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 65% 65% 70% 80% 80% 85% 85%
x3 x3 x3 x2 x3 x3 x2 x2
60% 60% 65%
x5 x5 x5
2 min 2 min 90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
3x5 3x6 3x6 3 x 10 2 x 15
2 min. 90 sec. 90 sec.
Cleans (floor)
70% x2 80% x2 ss Ankle band Series 1 x 15 85% x2 90% 2x1 95% x1 Pause Squat (3 Count) 60% x5 ss DB Rear Delt Raise 4 x 6 60% x5 65% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 3 x 6 ________ 80% x3 80% x3 85% x2 85% x2 DB Incline Bench 3x6 Reverse Grip Lat. Pull Down 3x6 reverse Grip Bent Over Row 3x6 3 way delt raises 3 x 6 e.w. Cable Ext. Rot. 2 x 15 e.w. ss band bridges 3 x 6
90 sec. 90 sec. 90 sec. 2 min.
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) 2 min. 2 min
ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 3 x 6 e.l. __________
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 75% 80% 85% 70% 80% 85% 85%
x3 x3 x2 x2 x3 x3 x2 x2 x6 x6 x6 x6
90 sec. 90 sec. 90 sec.
3 x 6 e.a. 3x6 3x8 2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 2 min. 90 sec. 2 min. 2 min.
90 sec.
Macalester Track Throwers Cycle 3 Week 9 July 18th Day 1 Plate Warm Up
Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __70 % ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 65% 70% 70% 80% 85% 85% 90%
x3 x3 x3 x2 x3 x2 x2 x2
60% 65% 70%
x5 x5 x5
2 min 2 min 90 sec. 2 min. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
3x5 3x6 3x6 3 x 10 2 x 15
2 min. 90 sec. 90 sec.
Cleans (floor)
70% x2 80% x2 ss Ankle band Series 1 x 15 85% x2 90% x1 95% 2x1 Pause Squat (3 Count) 60% x5 ss DB Rear Delt Raise 4 x 6 65% x5 70% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 3 x 6 ________ 80% x3 85% x2 90% x2 90% x2 DB Incline Bench 3x6 Reverse Grip Lat. Pull Down 3x6 reverse Grip Bent Over Row 3x6 3 way delt raises 3 x 6 e.w. Cable Ext. Rot. 2 x 15 e.w. ss band bridges 3 x 6
90 sec. 90 sec. 90 sec. 2 min. 2 min. 2 min. 2 min
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 3 x 6 e.l. __________
90 sec. 2 min. 2 min. 3 min 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 85% 70% 80% 85% 90%
x3 x3 x2 x2 x3 x3 x2 x2 x6 x6 x6 x6
90 sec. 90 sec. 90 sec.
3 x 6 e.a. 3x6 3x8 2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 2 min. 90 sec. 2 min. 2 min.
90 sec.
Macalester Track Throwers Cycle 3 Week 10 July 25th Day 1 Plate Warm Up
Unload Week Day 2 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
Band Abduction Series
Day 3 Plate Warm Up
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 6 each way
- Wood Chops, Standing Twist, Plate Squat, Lateral Lunge
1 x 5 each way
Band Abduction Series
1 x 5 each way
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
- Half moon for./back, Monster Walk for./back, step outs
Hurdle Warm Up
Hurdle Warm Up
Hurdle Warm Up
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
Push Jerk ss Clean First Pull (floor)
light weight 3 x 3 60%
3x3
REST 90 sec. 90 sec.
ss Heel Drops 3 x 6
Clean and Split Jerk ss ankle band series 1 x 15
ss band bridges 3 x 6
Back Squat ss Dorsiflexion 1 x 15 ss Lateral Pull Ups 3 x 8 - 12
Pause Bench(3 count) ss RDL's __60 % ___ 3 x 6
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 60% 60% 70% 80% 80% 80%
x3 x3 x3 x2 x2 x2 x2
60% 60% 60%
x5 x5 x5
2 min 2 min
2x5 2x6 2x6 2 x 10 1 x 15
Cleans (floor)
x2 x2 x2 x2
90 sec. 90 sec. 90 sec.
60% x5 ss DB Rear Delt Raise 2 x 6 60% x5 60% x5 on 3rd count Stand up with intent to move fast!!!!! Bench Press 70% x2 ss weighted Bridges 2 x 6 ________ 80% x2 80% x2 80% x2
2 min. 2 min
ss band bridges 3 x 6 ss Ankle band Series 1 x 15
90 sec. 2 min. 2 min.
2 min 2 min
On 3rd count Push bar with explosive intent!!!! Step Ups DB Pull overs Seated DB Shoulder Press Smith Machine Calf Raise Lying 90/90 's
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
2 min. 90 sec. 90 sec.
70% 80% 80% 80%
Overhead Squat (bar) 2 x 6 Drop Snatch 2 x 6 Snatch(power position) S.L. Bridges 3 x 6 Ankle Band Series 1 x 15
Deadlift (110% squat max) Pause Squat (3 Count)
DB Incline Bench Reverse Grip Lat. Pull Down reverse Grip Bent Over Row 3 way delt raises Cable Ext. Rot.
3x6 3x6 3x6 3 x 6 e.w. 2 x 15 e.w.
ss Dorsiflexion 1 x 15
Standing St. Bar Shoulder Press ss S.L. RDL's 2 x 6 e.l. __________
90 sec. 2 min. 2 min. 2 min. 90 sec. 90 sec.
DB Alt. Incline Bench Press DB 1 Arm Bent Over Row St Bar Calf Raise Forearm Series Lying External Rotation
90 sec.
Core: Choose Routine Core: Choose Routine Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 80%
x3 x3 x2
90 sec. 90 sec.
70% 80% 80% 80%
x3 x2 x2 x2 x6 x6 x6
90 sec. 2 min. 2 min.
2 x 6 e.a. 2x6 2x8 1 x 10 e.w. 1 x 15
90 sec.
90 sec. 2 min.
90 sec.
