Summer Workouts‎ > ‎

Week 4

June 24, 2013 to June 30, 2013
Weightlifting (2 days)
 Exercise   Day 1
 Set 1
 Set 2
 Set 3
 Wood Choppers 5 reps
5 reps
 
 Pushups 20
 20  
 Stationary Lunges
10 reps
10 reps 10 reps
 1 Arm Dumbbell Row    
10 reps 10 reps 10 reps
 Dumbbell Shoulder Press
10 reps 10 reps 10 reps
 DB Side Raises
10 reps
10 reps 10 reps
 Sit-ups - 150
50
 50  50
 Planks        
 1 minute
 1 minute
1 minute


 Exercise   Day 2
 Set 1
 Set 2
 Set 3
 Wood Choppers5 reps
5 reps
 
 Incline Press
10 reps  10 reps10 reps
 DB Side Lunges
10 reps 10 reps 10 reps
 DB SLDL 
12 reps10 reps 10 reps
 Upright Row
10 reps10 reps10 reps
 Pullldowns
10 reps 10 reps10 reps
 Sit-ups - 150
50
 50 50
 Planks        
 1 minute
 1 minute
1 minute
Conditioning (2 days)
 Conditioning   Day 1
Conditioning Day 2
 Dynamic Warm-up
Dynamic Warm-up
 Jump Rope 30 seconds each
 Jump Rope 30 seconds each
Quickfeet
Quickfeet
Lateral Quickfeet
Lateral Quickfeet
Ali Shuffle
Ali Shuffle
Double Jumps
Double Jumps
Hurdle Step
Hurdle Step
 1 x 800 Meter Run (2 complete laps around an outside track)
  3 x 400 Meter Run (1 lap around outside track, rest for 1:30, another lap around outside track, rest 1:30, final lap around outside track)
 2 x 400 Meter Run (1 lap around outside track, rest for 1:30, repeat lap around track)
 2 x 200 Meter Run (.5 lap around outside track, rest for :45, repeat lap around outside track)
 1 x 200 Meter Run (.5 lap around outside track)
 2 x 100 Meter Run (.25 lap around outside track, rest for :20, repeat lap)
 Cool Down Routine
  Cool Down Routine

Weekly Shooting Goals
 Shot
Weekly Goal
 Jump Shots
500
 3 Point Jump Shots
250
 Free Throws
250