gamespeed training 11/19 - 12/10

Weeks 11/19 & 12/10
Still had bjj and grappling 2x a week and mobility and/or bike two days.


Monday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Medball backwards scoop: 6x4
Box Squats: 6 x 2
Push press: 4 x 4
Lat Pull-downs: 4 x 6-8
Hip Abd’s w/ band or cable: 3 x 12
Barbell Supine Scap Protractions: 3 x 12
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch



Wednesday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Deadlifts: 5 x 3 (nothing above 85% of your max)
Blast Strap Pushes: 4 x 8-10
Fat-man pull-ups: 4 x 10-15
Glute Ham Raises w/ medball (machine or natural): 3 x 4
TKE’s: 3 x 10-15 each leg
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch



Friday
Warm up: droms, PICK ONE: gpp, agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Medball Plow2chest throws: 5 x 5
Bulgarian Split Squats: 4 x 6-8 each leg
Dips: 4 x 12-15
Barbell Shrugs: 3 x 15
Hip Abd’s w/ band or cable: 3 x 12
Finishers: posterior exercise – pick one exercise 3x10 / abs / stretch