Strength & Conditioning - Session 17

December 4, 2015

 

Workout 

 

1a - Single Leg Box Land (Box height - 75 cm) X3 Sets

 

Reps 4 

 

1b - Broad Jump X3 Sets

 

Reps 4

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1 min rest between each set

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2a - Trap-Bar Deadlift X6 Sets

 

Reps 2x - 70kg

Reps 2x - 75kg

Reps 2x - 80kg

Reps 2x - 85kg

Reps 2x - 90kg

Reps 2x - 95kg

 

2b - Split Back Pull X6 Sets

 

Reps 12

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3 min rest between each set

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3a - Kneeling Shoulder Press X3 Sets

 

Reps - 10 - 9kg

 

3b - Dumbell Step Up X3 Sets

 

Reps - 10 (each leg) - 10 kg

 

3c - Split Halo X3 Sets

 

Reps - 10 - 10kg

Reps - 10 - 10kg

Reps - 10 - 10kg

 

3d - Plank March X3

 

Reps - 10 (each leg)

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1 min rest between each set

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