warmed up -- typical, not a whole lot of anything in particular, just a good mix of stretches + jump rope/movement
weights:
DB cleans - 5x20 (warm up), 30,30, 40,45,50
weighted vertical jumps - 5 reps each, first set with emptu bar (warm up) every other set with 95pd
med ball chest toss - 5reps with 6kg ball , like 8 reps last set
4 sets through (not counting warmup set)
Deadlift snatch grip - 4x5, 95 pds first set and 145 every other
DB rows - 4x5, 50pd warm up set and then 75 pd each after
45 second rest between
10 chinups
sprinter lunges back and forth room (about 15 reps each leg )
45 second rest
30 second pushup plank
10 pushups
8 moutain climbers each leg
45 second rest
30 second static crunch
15 heel touches
45 second rest
than i did 3x 25 sit ups and jumped rope for like 30-45 seconds between each set with no other rest
weights:
DB cleans - 5x20 (warm up), 30,30, 40,45,50
weighted vertical jumps - 5 reps each, first set with emptu bar (warm up) every other set with 95pd
med ball chest toss - 5reps with 6kg ball , like 8 reps last set
4 sets through (not counting warmup set)
Deadlift snatch grip - 4x5, 95 pds first set and 145 every other
DB rows - 4x5, 50pd warm up set and then 75 pd each after
45 second rest between
10 chinups
sprinter lunges back and forth room (about 15 reps each leg )
45 second rest
30 second pushup plank
10 pushups
8 moutain climbers each leg
45 second rest
30 second static crunch
15 heel touches
45 second rest
than i did 3x 25 sit ups and jumped rope for like 30-45 seconds between each set with no other rest
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