NEW TRAINING!!

Monday - oly/deads

• hip/hang snatches: 5 sets 3
• weighted plyo jumps- 5 sets 5
• hang cleans (or high pulls): 3 sets 3
• deficit deadlifts against bands for speed: 8 singles with 60-70% of max bar weight
• deadlifts: work up to a near max (of the day) single, this does not mean max out

Tues - pressing

• incline bench against bands for speed: 10 triples with 60-70% of max bar weight
• incline bench (or flat bench)- 5/3/1 style
• strict OHPs or push presses (switch off every 2 weeks): 5/3/1 style
• close grip press: 3 sets of 5-8
• some form of rows: 3 sets of 5-8 reps

Wednesday - throwing

• stones/WFD

Thursday - squat

• box squats w/bands for speed: 12 sets of 2 reps with 60-70% of max bar weight
• front or back squats (switch off every 2 weeks) - 5/3/1 style
• RDL (or GM): 3 sets 5-8 reps
• pullups - 10 sets of 5 reps

Thursday evening - throwing

• open stone/hammers

Friday - off
 
Saturday - throwing

• throw everything as much as possible

Sunday - off