Handball Pre-Season
Junior/Senior:
Hang Power Snatch 6×2/
Deadlift 3×3/
Freshman/Sophomore:
DB Hang Power Snatch 6×2/
Snatch Deadlift 5×5/
Team:
Reaction Ball
3×10ea Arm
Catch it off the bounce off of floor.
Catch it off the bounce off of wall.
Catch it off the bounce off the floor and wall.
3 Rounds of:
100m Sprint
10ea DB Renegade Row
100m Sprint
20 DB Push-up
WO #1
Snatch (blocks at mid-thigh) 3×3/
Clean (blocks at mid-thigh)+Hang Clean 3x(1+1)/
Heaving Snatch Balance 1/ 1/ 1/
Muscle Snatch 3×8/
WO#2
If you finished (all 10reps) 3 to 4 sets move up 1.5% to 3%. If you did not complete the 3 to 4 sets repeat last weeks weight.
Under 5 years of experience:
Bench Press 10×10/75%
Bent Over Row 10×10/75%
Over 5 years of experience:
Bench Press 10×5/75%
Bent Over Row 10×5/75%
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops after that, its OK!
WO #1
2x400m Run
2x200m Run
2x100m Run
Take full recovery between runs.
WO #2
AQAP:
5 Rounds AQAP for time of:
AMAP Pull-up
AMAP Push-up
Rest 2-3min
3x
10ea Turkish-Sit-Up
20 Supinated Pike
