OR OR OR
Macalester Women's Basketball Cycle 2 Week 5 June 6th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 80%
x3 x3 x3
90 sec. 90 sec.
60% 75% 75% 75%
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 75% 75%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x6 x6 x6
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x3 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 75% 75%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 __ 75%__
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 80% 85%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
ss DB Alt. Shoulder Press 3 x 6 ______
3 x 30 sec. 3 x 30 sec. 3 x 30 sec.
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 75% 75%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 6 June 13th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 85%
x3 x3 x3
90 sec. 90 sec.
60% 75% 75% 80%
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Band Abduction Series - with or without band
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 75% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x6 x4 x4
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x2 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 75% 80%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 75%,75%,80%
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 85% 85%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
3 x 30 sec.
ss DB Alt. Shoulder Press 3 x 6 ______
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 75% 80%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 7 June 20th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 85%
x3 x3 2x3
90 sec. 90 sec.
60% 75% 80% 80%
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Band Abduction Series - with or without band
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 80% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x4 x4
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x2 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 80% 80%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 75%,80%,80%
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 85% 90%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
ss DB Alt. Shoulder Press 3 x 6 ______
3 x 30 sec. 3 x 30 sec. 3 x 30 sec.
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 80% 80%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 8 June 27th Day 1 Plate warm Up
Front Squat = 80% of Back Squat Snatch = 70% of Clean x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Rest Time 60 sec.
Overhead Squat 2 x 6
ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 2 x 6 ______
ss Dips 2 x 6 ______
90 sec. 90 sec.
60% 75% 80%
x4 x4 x4
90 sec. 90 sec.
ss Tricep Pressdown 2 x 6 ______
x4 x4 x4
90 sec. 90 sec.
x3 x3 x3
90 sec. 90 sec.
2x6 2x6 2x8
90 sec.
75% 80% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
60%/70% 2 x 3
Rest Time 60 sec.
ss Front Squat 2 x 6
x3 x3 x3
Seated St. Bar Shoulder Press
ss Hammer Curls 2 x 6 ______
First Pulls(power position)
70% 80% 85%
ss Lateral Lunge 2 x 6 e.l. ______
RDL
x 5 e.w.
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
Snatch (power)
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 10 e.w. 2 x 10 e.s. 2 x 10 e.s.
Cleans (power position)
x3 x3 x2 x2 x 4 e.l. x 4 e.l. x 4 e.l.
90 sec. 90 sec.
1 Arm DB Bench S.L. RDL
2 x 6 e.a. 2 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
2x6 2 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
2 x 6 e.a. 1 x 15
90 sec.
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 80% 85% 90%
Step Ups
Balance Swings
1 x 15 e.l.
CORE: Timed Abs Plank Side Plank Dying Bug
2 x 30 sec. 2 x 30 sec. 2 x 30 sec.
90 sec. 90 sec.
None
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
All 4's Abduction, All 4's Big Circles Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 80%
x3 x3 x3
90 sec. 90 sec.
60% 75% 75% 75%
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 75% 75%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x6 x6 x6
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x3 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 75% 75%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 __ 75%__
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 80% 85%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
ss DB Alt. Shoulder Press 3 x 6 ______
3 x 30 sec. 3 x 30 sec. 3 x 30 sec.
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 75% 75%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 6 June 13th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 85%
x3 x3 x3
90 sec. 90 sec.
60% 75% 75% 80%
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Band Abduction Series - with or without band
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 75% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x6 x4 x4
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x2 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x6 x6
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 75% 80%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 75%,75%,80%
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 85% 85%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
3 x 30 sec.
ss DB Alt. Shoulder Press 3 x 6 ______
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 75% 80%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 7 June 20th Day 1 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Hurdle Warm Up
x 5 e.w.
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
Hip Mobility Warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Over/Under Forward, Over/Under Lateral
OR
Front Squat = 80% of Back Squat Snatch = 70% of Clean Day 3 Plate warm Up
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Rest Time 60 sec.
First Pulls(power position)
Overhead Squat 2 x 6
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
ss Front Squat 2 x 6
Snatch (power) ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 3 x 6 ______
x 5 e.w.
70% 80% 85%
x3 x3 2x3
90 sec. 90 sec.
60% 75% 80% 80%
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
Cleans (power position) ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
60%/70% 2 x 3
Band Abduction Series - with or without band
Rest Time 60 sec.
Standing Shoulder Press
Straight Bar Shoulder Press
RDL ss Hammer Curls 3 x 6 ______ ss Dips 3 x 6 ______
75% 80% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
3 x 10 e.w. 3 x 10 e.s. 3 x 10 e.s.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x4 x4
90 sec. 90 sec.
3x6 3x6 3x8
90 sec.
ss Tricep Pressdown 3 x 6 ______
x3 x3 x2 x2 x 6 e.l. x 6 e.l. x 6 e.l. x 6 e.l.
90 sec. 90 sec.
Push Press
2x3
60 sec.
x3 x3 x3
90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
x6 x6 x AMAP
90 sec. 90 sec.
x4 x6 x4 x4
90 sec. 90 sec. 90 sec.
ss S.L. Bridges 2 x 6 e.l. ss Ankle Band Series 1 x 15 e.w.
Split Jerk 90 sec. 90 sec. 90 sec.
ss S.L. DB Calf Raises 3 x 15 e.l.
Front Squat
1 Arm DB Bench S.L. RDL
3 x 6 e.a. 3 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
3x6 3 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
3 x 6 e.a. 2 x 15
90 sec.
60% 75% 80% 80%
Bent Over Row ( floor) ss Lying Tricep Extension 3 x 6 ______ ss Lateral Step Up 3 x 6 e.l. ______
Bench Press ss RDL 3 x 6 75%,80%,80%
CORE: Timed Abs Plank Side Plank Dying Bug
Rest Time 60 sec.
ss S.L. Bridges 2 x 6 e.l.
70% 80% 85% 90%
Step Ups
Balance Swings
2x3
ss Jerk Drops 2 x 6
ss Rear Delt Pull 3 x 6 _____ ss Lateral Lunge 3 x 6 e.l. ______
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 15 e.l.
ss DB Alt. Shoulder Press 3 x 6 ______
3 x 30 sec. 3 x 30 sec. 3 x 30 sec.
CORE: MB Horizontal Toss MB Sit Up Throws MB Slams MB Overhead Toss
60% 75% 80% 80%
3 x 8 e.s. 3x8 3x8 3x8
Macalester Women's Basketball Cycle 2 Week 8 June 27th Day 1 Plate warm Up
Front Squat = 80% of Back Squat Snatch = 70% of Clean x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
Hurdle Warm Up
Day 2 Plate warm Up
x 5 e.w.
wood chops, standing twist, plate squat, lateral lunge
x 3 e.w.
Over/Under Forward, Over/Under Lateral
Hurdle Warm Up
x 3 e.w.
Over/Under Forward, Over/Under Lateral
OR
OR
Hip Mobility Warm Up
x 5 e.w.
Hip Mobility Warm Up
x 5 e.w.
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
For/Rev. Lunge, Lateral/Crossover Lunge. Lateral Hip Shift, All 4's Small Circles,
All 4's Abduction, All 4's Big Circles
All 4's Abduction, All 4's Big Circles
Band Abduction Series - with or without band
x 5 e.w.
Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
Snatch First Pull (power)
60%/70% 2 x 3
Rest Time 60 sec.
Overhead Squat 2 x 6
ss S.L. Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
Back Squat ss Lat Pulldown 2 x 6 ______
ss Dips 2 x 6 ______
90 sec. 90 sec.
60% 75% 80%
x4 x4 x4
90 sec. 90 sec.
ss Tricep Pressdown 2 x 6 ______
x4 x4 x4
90 sec. 90 sec.
x3 x3 x3
90 sec. 90 sec.
2x6 2x6 2x8
90 sec.
75% 80% 80%
Incline DB Bench Press Weighted Bridges Calf Raises CORE: Plate Abs Side Touches Aqua Person
60%/70% 2 x 3
Rest Time 60 sec.
ss Front Squat 2 x 6
x3 x3 x3
Seated St. Bar Shoulder Press
ss Hammer Curls 2 x 6 ______
First Pulls(power position)
70% 80% 85%
ss Lateral Lunge 2 x 6 e.l. ______
RDL
x 5 e.w.
ss Heel Drops 2 x 6
Snatch Drops 2 x 6
Snatch (power)
Band Abduction Series - with or without band Half Moons, Monster Walk, Step Outs, Elvis, Fire Hydrants, Clam Shells
2 x 10 e.w. 2 x 10 e.s. 2 x 10 e.s.
Cleans (power position)
x3 x3 x2 x2 x 4 e.l. x 4 e.l. x 4 e.l.
90 sec. 90 sec.
1 Arm DB Bench S.L. RDL
2 x 6 e.a. 2 x 6 e.l.
90 sec.
Upright Row S.L. Machine Hamstring Curl
2x6 2 x 6 e.l.
90 sec.
1 Arm Bent Row Cable External Rotation
2 x 6 e.a. 1 x 15
90 sec.
ss Band Bridges 3 x 6 ss Ankle Band Series 1 x 15 e.w.
70% 80% 85% 90%
Step Ups
Balance Swings
1 x 15 e.l.
CORE: Timed Abs Plank Side Plank Dying Bug
2 x 30 sec. 2 x 30 sec. 2 x 30 sec.
90 sec. 90 sec.
None
