Macalester Track Throwers Cycle 4 Week 11 August 1st Day 1 Day 2 ...
Macalester Track Throwers Cycle 4 Week 11 August 1st 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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/70/75%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
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%
x3 x3 x3 x3
2 min 2 min 2 min
60% 70% 80% 90% 95% 95% 40% 40% 40%
x2 x2 x2 x1 x1 x1 x4 x4 x4
90 sec. 90 sec. 2 min. 3 min. 3 min.
4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 85% 90% 95%
x2 x2 x2 x1 3x1
90 sec. 90 sec. 90 sec. 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
Front Squat ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Glute/Hams 45 Degree Delt Raise
90 sec.
40% 40% 40% 40%
x4 x4 x4 x4
90 sec. 90 sec. 90 sec.
60% 70% 80% 90% 95%
x2 x2 x2 x1 2x1
60 sec. 2 min. 2 min. 3 min. 3 min.
3x5 3x6
90 sec. 90 sec.
Incline Bench(80% of bench max) ss SL RDL Crossover 3 x 4 e.l.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 70% 80% 90% 90% 70% 80% 90% 90%
x3 x3 x1 x1 x3 x2 x2 x2 x3 x2 x2 x2 x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 90 sec. 2 min. 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 12 August 8th 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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/75/80%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
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% 75%
x3 x3 x2 x2
2 min 2 min 2 min
60% 70% 80% 90% 95% 100% 45% 45% 45%
x2 x2 x2 x1 x1 x1 x4 x4 x4
90 sec. 90 sec. 2 min. 3 min. 3 min.
4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 85% 90% 95% 100%
x2 x2 x2 x1 2x1 x1
90 sec. 90 sec. 90 sec. 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
Front Squat ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec. S.L. Machine Hamstring Curls
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise Core: Choose Routine
45% 45% 45% 45%
x4 x4 x4 x4
60% 70% 80% 90% 95% 100%
x2 x2 x2 x1 x1 x1 3 x 6 e.l. 3x6 3 x 4 e.w. 3x6
90 sec. 90 sec. 90 sec.
Incline Bench(80% of bench max) ss SL RDL Crossover 3 x 4 e.l.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 90 sec.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 90% 70% 80% 90% 95% 70% 80% 90% 95%
x3 x3 x1 x1 x1 x3 x2 x1 x1 x3 x2 x1 x1 x3 x3 x3 x3
90 sec. 90 sec. 90 sec. 2 min.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 90 sec. 2 min. 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 13 August 15th 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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/80/80%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 70% 70% 75% 70% 80% 90% 95% 100% 100+% 50% 50% 50%
x3 x2 x2 x2
2 min 2 min 2 min
x2 x2 x1 x1 x1 x1 x4 x4 x4 4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
90 sec. 2 min. 2 min. 3 min. 3 min. 2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec. 90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
S.L. Machine Hamstring Curls
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise Core: Choose Routine
70% 80% 85% 90% 95% 100% 100+% 50% 50% 50% 50%
x2 x2 x2 x1 x1 x1 x1 x4 x4 x4 x4
70% 80% 90% 95% 100% 100+%
x2 x2 x2 x1 x1 x1 3 x 6 e.l. 3x6 3 x 4 e.w. 3x6
90 sec. 90 sec. 90 sec. 2 min. 2 min. 3 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
Front Squat ss Dorsiflexion 1 x 15
90 sec. 90 sec. 90 sec.
Incline Bench(80% of banch max) ss SL RDL Crossover 3 x 4 e.l.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 90 sec.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 90% 70% 80% 90% 95% 70% 80% 90% 95%
x3 x3 x1 x1 x1 x3 x2 x1 2x1 x3 x2 x1 2x1 x3 x3 x3 x3
90 sec. 90 sec. 90 sec. 2 min.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 3 min 90 sec. 2 min. 3 min 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 14 August 22nd Day 1 Plate Warm Up
unload 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
Clean First Pull
60%/70%
2x3
ss Front Squat 2 x 6
x2 x2 x2
2 min 2 min
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 90 sec. 90 sec.
2x3
70% 80% 80%
x3 x2 x2
90 sec. 90 sec.
70% 80% 80% 80%
x3 x2 x2 x2
90 sec. 2 min. 2 min.
70% 80% 80% 80%
90 sec. 2 min. 2 min.
ss S.L. Calf Raise 2 x 8 _____
x3 x2 x2 x2 x3 x3 x3
Forearm series Cable External Rotation
1 x 10 e.w. 1 x 15
90 sec.
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
Front Squat Back Squat ss Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/70/70%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
40% 40% 40%
x3 x3 x3 2x6 2x6 2x6 2 x 10 1 x 10 e.w. 1 x 15
ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
2 min. 2 min.
Bench Press
90 sec. 90 sec.
S.L. Machine Hamstring Curls
90 sec.
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise
Core: Choose Routine
40% 40% 40% 40%
x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 2 min. 2 min.
2 x 6 e.l. 2x6 2 x 4 e.w. 2x6
Incline Bench(80% of bench max) ss SL RDL Crossover 2 x 4 e.l.
90 sec.
REST 90 sec.
70%
Snatch First Pull(power position)
ss heel Drops 2 x 6
60% 60% 60%
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Standing Shoulder Press ss Lat. Pull Down 2 x 6 ______
90 sec. Core: Choose Routine
2 min. 2 min. 2 min.
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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/70/75%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
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%
x3 x3 x3 x3
2 min 2 min 2 min
60% 70% 80% 90% 95% 95% 40% 40% 40%
x2 x2 x2 x1 x1 x1 x4 x4 x4
90 sec. 90 sec. 2 min. 3 min. 3 min.
4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 85% 90% 95%
x2 x2 x2 x1 3x1
90 sec. 90 sec. 90 sec. 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
Front Squat ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Glute/Hams 45 Degree Delt Raise
90 sec.
40% 40% 40% 40%
x4 x4 x4 x4
90 sec. 90 sec. 90 sec.
60% 70% 80% 90% 95%
x2 x2 x2 x1 2x1
60 sec. 2 min. 2 min. 3 min. 3 min.
3x5 3x6
90 sec. 90 sec.
Incline Bench(80% of bench max) ss SL RDL Crossover 3 x 4 e.l.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 70% 80% 90% 90% 70% 80% 90% 90%
x3 x3 x1 x1 x3 x2 x2 x2 x3 x2 x2 x2 x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 90 sec. 2 min. 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 12 August 8th 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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/75/80%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
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% 75%
x3 x3 x2 x2
2 min 2 min 2 min
60% 70% 80% 90% 95% 100% 45% 45% 45%
x2 x2 x2 x1 x1 x1 x4 x4 x4
90 sec. 90 sec. 2 min. 3 min. 3 min.
4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 85% 90% 95% 100%
x2 x2 x2 x1 2x1 x1
90 sec. 90 sec. 90 sec. 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
Front Squat ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec. S.L. Machine Hamstring Curls
90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise Core: Choose Routine
45% 45% 45% 45%
x4 x4 x4 x4
60% 70% 80% 90% 95% 100%
x2 x2 x2 x1 x1 x1 3 x 6 e.l. 3x6 3 x 4 e.w. 3x6
90 sec. 90 sec. 90 sec.
Incline Bench(80% of bench max) ss SL RDL Crossover 3 x 4 e.l.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 90 sec.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 90% 70% 80% 90% 95% 70% 80% 90% 95%
x3 x3 x1 x1 x1 x3 x2 x1 x1 x3 x2 x1 x1 x3 x3 x3 x3
90 sec. 90 sec. 90 sec. 2 min.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 90 sec. 2 min. 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 13 August 15th 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 Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/80/80%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
Clean First Pull
60%/70%
2x3
Snatch First Pull(power position)
ss Front Squat 2 x 6 ss heel Drops 2 x 6
60% 70% 70% 75% 70% 80% 90% 95% 100% 100+% 50% 50% 50%
x3 x2 x2 x2
2 min 2 min 2 min
x2 x2 x1 x1 x1 x1 x4 x4 x4 4x6 3x6 3x6 3 x 10 2 x 10 e.w. 2 x 15
90 sec. 2 min. 2 min. 3 min. 3 min. 2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
Speed Squat ss seated row 4 x 6 ________
Bench Press
90 sec. 90 sec. 90 sec.
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
S.L. Machine Hamstring Curls
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise Core: Choose Routine
70% 80% 85% 90% 95% 100% 100+% 50% 50% 50% 50%
x2 x2 x2 x1 x1 x1 x1 x4 x4 x4 x4
70% 80% 90% 95% 100% 100+%
x2 x2 x2 x1 x1 x1 3 x 6 e.l. 3x6 3 x 4 e.w. 3x6
90 sec. 90 sec. 90 sec. 2 min. 2 min. 3 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
Front Squat ss Dorsiflexion 1 x 15
90 sec. 90 sec. 90 sec.
Incline Bench(80% of banch max) ss SL RDL Crossover 3 x 4 e.l.
90 sec. 2 min. 2 min. 3 min. 3 min. 90 sec. 90 sec.
Standing Shoulder Press ss Lat. Pull Down 3 x 6 ______ ss S.L. Calf Raise 3 x 8 _____
Forearm series Cable External Rotation Core: Choose Routine
REST 90 sec.
70%
2x3
70% 80% 85% 90% 90% 70% 80% 90% 95% 70% 80% 90% 95%
x3 x3 x1 x1 x1 x3 x2 x1 2x1 x3 x2 x1 2x1 x3 x3 x3 x3
90 sec. 90 sec. 90 sec. 2 min.
2 x 10 e.w. 2 x 15
90 sec.
90 sec. 2 min. 3 min 3 min 90 sec. 2 min. 3 min 3 min 2 min. 2 min. 2 min.
Macalester Track Throwers Cycle 4 Week 14 August 22nd Day 1 Plate Warm Up
unload 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
Clean First Pull
60%/70%
2x3
ss Front Squat 2 x 6
x2 x2 x2
2 min 2 min
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 2 min. 2 min.
Cleans (floor) ss band bridges 3 x 6 ss Ankle band Series 1 x 15
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 90 sec. 90 sec.
2x3
70% 80% 80%
x3 x2 x2
90 sec. 90 sec.
70% 80% 80% 80%
x3 x2 x2 x2
90 sec. 2 min. 2 min.
70% 80% 80% 80%
90 sec. 2 min. 2 min.
ss S.L. Calf Raise 2 x 8 _____
x3 x2 x2 x2 x3 x3 x3
Forearm series Cable External Rotation
1 x 10 e.w. 1 x 15
90 sec.
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
Front Squat Back Squat ss Pull Ups 3 x 8 - 12 ss Dorsiflexion 1 x 15
Speed Bench ss RDL's 3 x 3 _ 70/70/70%
Bent Over row DB Shrugs Standing DB Shoulder Press
Leg Press Calf Raise Forearm series lying 90/90 Core: Choose Routine
40% 40% 40%
x3 x3 x3 2x6 2x6 2x6 2 x 10 1 x 10 e.w. 1 x 15
ss Dorsiflexion 1 x 15
Speed Squat ss seated row 4 x 6 ________
2 min. 2 min.
Bench Press
90 sec. 90 sec.
S.L. Machine Hamstring Curls
90 sec.
45 Degree Delt Raise Chest Press high -1-1-2 Rear Delt Raise
Core: Choose Routine
40% 40% 40% 40%
x3 x3 x3 x3
90 sec. 90 sec. 90 sec.
70% 80% 80% 80%
x2 x2 x2 x2
90 sec. 2 min. 2 min.
2 x 6 e.l. 2x6 2 x 4 e.w. 2x6
Incline Bench(80% of bench max) ss SL RDL Crossover 2 x 4 e.l.
90 sec.
REST 90 sec.
70%
Snatch First Pull(power position)
ss heel Drops 2 x 6
60% 60% 60%
- Over/Under Lateral, Over/Under Forward, Trail Leg - 2 x 6 hurdles e.w.
REST
Standing Shoulder Press ss Lat. Pull Down 2 x 6 ______
90 sec. Core: Choose Routine
2 min. 2 min. 2 min.
