Day1

Day 2 Go through 3 times

STRETCH

STRETCH

-Snatch 5x3

-Karaoke steps

-Clean jerk 5x3

-lateral single leg hops (ladder)

-Push press 10-3

-Jump and reach 10x

-Bench 10x3

-Alternating step ups (use stair or block) 30

STRETCH

STRETCH

Day 3

STRETCH

Day 4 Go through 3 times

STRETCH

-Back squat 10x3

-Dot Drills (2 feet, 1 foot, patterns)

-Incline bench 10x3

-Ladder (high knees, hop scotch, ice skaters)

-Power clean 5x3

-Bounds (Frog hops) 10x

-Curls 10x3

-Burpees 10x

STRETCH

STRETCH

*7 days in a week, you work out 4 of them. Choose any days just got through the order.
*Some of you already work out regularly, Im fine with you doing more reps or adding to the
lifts.
* A LOT of you havent touched a weight in a year. I challenge you to do this. I will be able to
tell once the season starts.
* Lifting and Agility workouts will help you get ready for the season in many ways, if you stick
to this you will be able to see the gains in yourself .
*Work on EXPLODING
*STRETCHING IS VERY IMPORTANT! Dont cheat out on this, you can stretch while watching tv.
-If you have any questions dont be afraid to ask an upper classman, myself, or Doug in the
weight room. Dont forget to sign in.
Coach Emily OBrien 608-482-0148 obriene@mcfsd.org