2 sets:5 med-ball chest passes with a partner6 med-ball lateral passes with a partner (3/side)10 alternating box step-ups with a partner1 set:5 med-ball chest passes with a partner6 med-ball lateral passes with a partner (3/side)10 box jumps3 sets:5 shoulder presses - elbows in front of the bar in the rack5 sumo deadlifts - feet just wider than squat stance5 jumps in place (on sets 2 and 3 have athletes box jump and step down)
- INTERMEDIATE -Same as Rx'd
- BEGINNER -3 rounds for reps:1:00 wall-ball shots (6/10 lb)(9/10 ft)1:00 sumo deadlift high pulls (35/45 lb)1:00 box step-ups (12/20 in)1:00 push presses (35/45 lb)1:00 row for calories- Rest 1:00 between rounds.
- MASTERS 55+ - 3 rounds for reps:1:00 wall-ball shots (10/20 lb)(9/9 ft)1:00 sumo deadlift high pulls (35/45 lb)1:00 box jumps (20 in)1:00 push presses (35/45 lb)1:00 row for calories- Rest 1:00 between rounds.- Step or jump up to the box, but always step down.
2 sets::30 lacrosse ball calf roll/leg:30 lacrosse ball foot roll/foot
3 rounds for reps:1:00 DB goblet squats (35/50 lb)1:00 DB sumo deadlift high pulls1:00 jumps to, or over, an object (20 in)1:00 single-DB push presses1:00 up-downs- Rest 1:00 between rounds.
For load:Snatch, clean, or jerk:5 reps x 2 sets at 50-60%+4 reps x 3 sets at 60-70%+3 reps x 2 sets at 70-80%
- Welcome to week four of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.- Use a recent one-rep-max to find your percentages.- Take the barbell out of a rack for the jerk.- Rest as needed between sets.