Right now we are in first workouts since the season. We took some time off to rest and recover. This is the first phase of our workouts to prepare us for next season. We rotate between these two workout plans for the first couple weeks, then we get into more specific workouts. Every workout consists of some rehab, yoga, core, complex and weights.

Day 1

Warmup

Foam Roll

Yoga

Core

Hurdle Hops

Workout

Snatch Complex- down up shrug, high pull, muscle snatch, 1/4 snatch drop, bent over row, potato sack squat- 3x5 (light)

Snatch Pulls

Box Squat

Military Press

Sled Pulls

Day 2

Warmup

Foam Roll

Yoga

Core

Single Leg Hurdle Hops

Workout

Clean Complex- down up shrug, RDL, high pull, muscle clean, behind neck press, Wide Leg good morning, reverse grip row, DB Goblet Squat 3x5 (light)

ISO Lunge (60 secs x 5 per leg)

Elevated ISO Push Up (35 Seconds x 5)

ISO Bench Row (35 Seconds x 5)

ISO Hamstrong Curl ( 30 Seconds x 5)

Circuit - 30 seconds on 30 seconds off 4 times through

        -Weighted Jump Rope

        -KB Swings

        -MB Slams

        -Mountain Climbers