Coach Notes
Pre-meet day for varsity Workout day for everyone else
Throws Warmup
3 ROUNDS
Lateral Line Hops
x 10 each
Power Skips for Height
x 6 each
Broad Jump to Sprint
25y
Twisting Sit-Ups
x 5 each
A-Skips
15y
Throwing — Shot Put
Shot Put - Varsity
Warm Up
x 4-6
Competition Throws
x 4-6
Discus - Varsity
Warm Up
x 4-6
Competition Throws
x 4-6
Shot Put
Drivers
x 10
Stand Throws
x 5
Step Back Glides
x 5
Full Throws
x 10
Discus
Pressers
x 20
Stand Throws
x 6
Dynamic Wheels
x 3
South Africans
x 3
Full Throws
x 12
Lifting
First Circuit
1a
Bench Press
4x6, 2x15
1a-V
Bench Press
3x3
Second Circuit
2a
SA DB Row
5 x 12 each
2b
DB Incline Bench
5 x 12
2a-V
SA DB Row
3 x 6 each
2b-V
DB Incline Bench
3 x 6
Third Circuit
3a
Pull Ups
3 x 6
3b
DB Skull Crushers
3 x 10
3c
Plyo Push Ups
3 x 8
3a-V
Pull Ups
3 x 3
3b-V
DB Skull Crushers
3 x 5
3c-V
Plyo Push Ups
3 x 5
Mobility
Core
Dead Bugs
3 x 10 each
Hollow Body Hold
3 x 0:30
Bird Dogs
3 x 8 each