Sunday - Active Rest x 15’ (Jog, Bike, Swim, etc.)
Monday
1. Warm-up (W.U.)
2. Acceleration Development: 3 x 3 x 5m, 10m, 15m *1’/2-3’
3. Multiple Throws: Bomb x 5
OVERHEAD BACKWARDS (OHB)
BETWEEN THE LEGS FORWARD (BLF)
HAMMER HIP THROW LEFT
HAMMER HIP THROW RIGHT
SQUAT CHEST THROW
4. Cool Down (C.D.): 5’ Bike or Jog/Skip
Tuesday
1. Warm-up (W.U.)
2. Bike Fartlek: 15’ w/ 1’ On 2’ Off
3. General Strength (G.S.): Waterloo x 6-8
4. G.S.: Pillar x 6-8
5. Hurdle Mobility
6. C.D.: 5’ Bike or Jog/Skip
Wednesday
Off – Complete Rest
Thursday
1. Warm-up (W.U.)
2. Acceleration Development: 4 x 5m, 4 x 10m *1’/2-3’
3. Multiple Throws: Grenade x 5
OVERHEAD BACKWARDS (OHB)
1 HOP W OHB
BETWEEN THE LEGS FORWARD (BLF)
1 HOP W BLF
4. Cool Down (C.D.): 5’ Bike or Jog/Skip
Friday
1. Warm-up (W.U.)
2. Bike Fartlek: 15’ w/ 30” On 1’ Off
3. General Strength (G.S.): Bataan x 6-8
4. G.S.: Pedestal x 5-6
5. Hurdle Mobility
6. C.D.: 5’ Bike or Jog/Skip
Saturday
Off – Complete Rest
