Day 34 — Upper Body

Thursday, April 9, 2026

Upper Body Shot Put

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