Summer Workouts‎ > ‎

Week 3

June 17, 2013 to June 23, 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
 Bicep Curls
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
 
 Bench Dips
10 reps 10 reps10 reps
 Side DB Lunges
10 reps 10 reps 10 reps
 Upright Row    
10 reps10 reps 10 reps
 Dumbbell Shoulder Press
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
 2 x 400 Meter Run (run two laps around an outside track, rest for 1:30 between runs)
 Mile Repeats (run one lap around entire outside track, rest for the time it took you to run the first mile, then repeat)
 1 x 200 Meter Run (run a half of a lap of an outside track)
 
 Cool Down Routine
  Cool Down Routine

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