Coach Notes
First day of Meso 2!
Throws Warmup
4 ROUNDS
Lateral Line Hops
x 10
Broad Jumps
x 6
A-Skips
20y
Speed Skaters
x 8 each
Throwing — Shot Put
Shot Put
Drivers
x 10
Stand Throws
x 10
Step Back Throws
x 5
Full Throws
x 15
Discus
Pressers
x 15
Front Raises
x 20
Stand Throws
x 10
South Africans
x 6
Full Throws
x 14
Lifting
First Circuit
1a
Power Cleans OTM
10 x 1
Second Circuit
2a
Back Squat
3 x 6, 2 x 10
2b
Box Jumps
5 x 5
Third Circuit
3a
DB Curls
5 x 8 each
3b
SA DB Internal / External Rotation
5 x 8 each
Mobility
Deep Squat Hold
2 x 1:00
90/90 Hip Stretch
2 x 0:45 each
Kneeling Lunge Hold
2 x 1:00 each
Leg Swings - Front and Lateral
2 x 10 each
Ankle Circles
2 x 10 each
Core
Russian Twists
3 x 15 each
Dead Bugs
3 x 10 each
Front Plank
3 x 1:00