Warm Up
2 laps - light pace
Light stretch
1 lap - light pace + bursting (60%) for 10 paces
More stretching
W1 - For Time
5 pull-ups
10 push-ups
15 squats
10 rounds
W2 - Strength & Power
20m rope pull @ 20kg (alternate sides, through legs and over head)
20 10m whip smash
10 squats @ 10kg (holding plate)
10 rounds, continuous - rest only while waiting for next station
W2B - Strength & Power
50m forward sled drag (harness) - heavy
W3 - Speed
25 quick jumps over rope (side to side)
Sprint 50m (25m there + 25m back)
10 punches each side with 3kg dumbells
5 rounds, 2min rest between sets
Cool Down
1 lap - light pace
Light stretch
488 🎙️ QnA: Stronger AND Older? Athleticism vs Strength Focused & the BIG
Problem with High School Lineman
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STRONG Life Podcast ep 488 QnA: Stronger AND Older? Athleticism vs
Strength Focused & the BIG Problem with High School Lineman Brought to you
by ALL of ...
1 week ago
1 comment:
Attendees: DB, PG, RK
Time W1: PG 12:07
DB, RK 12:20
Time W2: 27:00
The W1 set was good, we were all feeling it at the end and now have a target time to better next time.
W2 was well timed between stations and 10 continuous rounds between 3 of us meant no breaks in between. Full body workout and we were smashed afterwards.
W2B was part of a bigger set that Stef put together but we ended up dragging heaviest loads possible, including each other on the sled.
W3 could have been more intense, higher reps in the jumps (50 maybe) and more punches (25 each side) rather than more sets.
Total time around 1hr 30.
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