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WO #1
3-6min Agility Ladder Work
Clean Pull 5-7×3/
WO #2
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-up
10 Push-up
15 Air Squat
WO #1
Snatch (blocks at mid-thigh) 3×3/
Clean (blocks at mid-thigh)+Hang Clean 3x(1+1)/
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 10×10/80%
Bent Over Row 10×10/80%
Over 5 years of experience:
Bench Press 10×5/80%
Bent Over Row 10×5/80%
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!
Handball Post-Season
Junior/Senior:
1-Arm DB Hang Power Clean+Push Jerk 10×(4+4)ea/on the minute
Deadlift 5×5/
Freshman/Sophomore:
1-Arm DB Hang Power Clean+Push Jerk 10×(2+2)ea/on the minute
Deadlift 3×10/
Team:
Reaction Ball
1×10ea 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:
1 x 5-10-5 Shuttle
15ea DB Renegade Row
15 Pull-up
