Speed Deads- 2-3 warm ups x 5 reps, then 65% of raw Max for 8x1. Yes that's 8 sets of singles. Focus on speed, speed and more speed, but with good form.
Heavy Back Extensions- (I use a 100 lbs. Plate for these.) 3x12
Reverse Hypers with Bands- (I use a glute hamstring machine for these.) Purple bands: 4x12
Priest Shrugs- Use Heavy Db's for these and do 10 reps in the front of the thighs holding the weight at the top for a full count, then do 10 reps on the sides trying to touch your ears on these rep, again hold these at the top. Do 4 sets.
75 V-ups
This was a good workout. Speed work is always hard because you have to make your body go fast
on every sets.
Coach George W. Phipps
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.