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WEEK THREE

Day 1

3 x 5 box jumps

*moderate height

-Squat (the rep scheme)

then

-Bench (the rep scheme)

5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
1(+) x 95%

-3 x AMRAP

Pull-ups/Dips

*Set is complete once the grip gives for pull-ups and cannot complete a concentric dip

 

3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice beside KB

KB swings

Biceps

Triceps

Abs

 

Day 2

3 x 5 trap bar jumps

Power Clean (the rep scheme)

Then

 

Deadlift (the rep scheme)

 

5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
1(+) x 95%
-3 sets for consistency and form, not speed

10 x DB uni-lateral incline press

10 x Barbell FAT BAR curls

20 x Reverse Hypers

20 x Chained grenade tricep extensions

 

Day 3

3 x 5 broad jump

*Max distance. Focus on explosiveness.

Front squat (the rep scheme)

Then

 

Press (the rep scheme)

5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
1(+) x 95%
-3 sets of 10 reps

T-Bar rows

DB Arnold press

Neck (your choice of exercise)
3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs
Day 4
Dynamic warm-up:
2 x 20m strides, neck rolls/arm circles
1 x 20m high knees, pull knees to chest
1 x 20m butt kicks, twist side to side
2 x 20m Carioca, torso rolls
2 x 20m shuffles

Then
4 x 15 marching a
4 x 15 skipping a
5 x 10 running a
5 x 10 push-up starts, 1 min between efforts, 3 between sets
5 x 10 supine starts
4 x 15 3 point starts
4 x 10 falling starts, with 10m maintain speed

Then

4 rounds

*For consistency and form, but at a swift pace
8 x Log press
10 x DB lateral raise
12 x Behind the back banded lateral raise
15 x Rear delt DB kick back
3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs

 

Day 5
Highland games practice

40 min bike ride

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