2012-13 Phases
Phase 3
Multi joint lifts
Cross Fit Bands and Free Weight work
Sample Phase 3 Workout
Version:1.0 StartHTML:0000000194 EndHTML:0000006307 StartFragment:0000002382 EndFragment:0000006271 SourceURL:file://localhost/Users/JamesWhite/Desktop/12-13%20Workouts/Tue%20Jan%2029.doc Tuesday January 29, 2013
Phase 3-
Major lifts / Cross Fit Phase
Groups of 3 today
Super Sets (Basketball players in 3rd and 4th block skip 1A)
1A. Squats 4 sets 6-8 reps
____/____ ____/____ ____/____ ____/____
1B. DB lunges - 4 sets of 6-8 reps each leg
____/____ ____/____ ____/____ ____/____
2A. Bar RDL’s 4 sets 10 reps
____/____ ____/____ ____/____ ____/____
2B. Calf Raises DB in front- 4 sets 12-15 reps
____/____ ____/____ ____/____ ____/____
Glute Ham Raises 4 x 10
Step Ups 4 X 10
Cross Fit Stations
#1 (Should take approximately 5 minutes- 3 stations 3 rotations 20 seconds each)
Lat Pulls 20 seconds / Sh extensions 20 sec/ Jump Rope 1 min X 3
Band Chin Ups 20 seconds / Spot Partner / Jump Rope 1 min X 2
#2 Remind them these are the quick jumps
(Should take exactly 4 minutes)
PVC Stations
20 seconds jump ups
20 seconds of quick high knees
20 seconds of body twists
X 3
#3
Tri kickbacks with light dumbbells
Hammer Curls with light dumbbells
Physio Ball Abs
X 3
Multi joint lifts
Cross Fit Bands and Free Weight work
Sample Phase 3 Workout
Version:1.0 StartHTML:0000000194 EndHTML:0000006307 StartFragment:0000002382 EndFragment:0000006271 SourceURL:file://localhost/Users/JamesWhite/Desktop/12-13%20Workouts/Tue%20Jan%2029.doc Tuesday January 29, 2013
Phase 3-
Major lifts / Cross Fit Phase
Groups of 3 today
Super Sets (Basketball players in 3rd and 4th block skip 1A)
1A. Squats 4 sets 6-8 reps
____/____ ____/____ ____/____ ____/____
1B. DB lunges - 4 sets of 6-8 reps each leg
____/____ ____/____ ____/____ ____/____
2A. Bar RDL’s 4 sets 10 reps
____/____ ____/____ ____/____ ____/____
2B. Calf Raises DB in front- 4 sets 12-15 reps
____/____ ____/____ ____/____ ____/____
Glute Ham Raises 4 x 10
Step Ups 4 X 10
Cross Fit Stations
#1 (Should take approximately 5 minutes- 3 stations 3 rotations 20 seconds each)
Lat Pulls 20 seconds / Sh extensions 20 sec/ Jump Rope 1 min X 3
Band Chin Ups 20 seconds / Spot Partner / Jump Rope 1 min X 2
#2 Remind them these are the quick jumps
(Should take exactly 4 minutes)
PVC Stations
20 seconds jump ups
20 seconds of quick high knees
20 seconds of body twists
X 3
#3
Tri kickbacks with light dumbbells
Hammer Curls with light dumbbells
Physio Ball Abs
X 3