Work Outs

Monday: Sprints: Warm-up Jog a mile 3 - 300 meters 3 - 200 meters 6 - 150 meters Throw: 16lb Hammer - 10 throws 22lb Hammer - 10 throws 30lb Weight for Distance - 10 throws 25lb Weight for Distance - 10 throws Lifting: Snatches 2 sets 6 reps 4 sets 3 reps Jump Squats 1 set 15 reps 1 set 10 reps 4 sets 3 reps Sport specific lifts for throwing Lower Back exercises abdominal exercises
Tuesday: Core Work-out: Swiss Ball: 1/2 hour Agilities Work-out: 1/2 hour Sprints: Warm-up 12 - 100 meter strides Lifts: All explosion exercises, with minimal impact. Light weight and very quick movement
Wednesday: Sprint: 10 - 100 meter with 2 minute recovery... 2 minutes of sit-ups or pushups or superwomans' or jackhammers or ab's Throw: 12lb Weight for Distance - 10 throws 14lb Weight for Distance - 10 throws 12lb Hammer - 10 throws 14lb Hammer - 10 throws
Thursday: Lift: Squat...HEAVY 1 - 10 reps 5 - 3 reps Cleans 2 - 10 reps 3 - 3 reps High Pulls w/ snatch grip 1 set 10 reps 2 sets 5 reps 3 set 3 reps Close Grip Deads 1 set 5 reps 4 set 3 reps Push Presses 1 set 10 reps 3 sets 3 reps DumBell Incline Press 4 sets 8 reps Bent over Rows- w/olypic bar 1 set 10 reps 3 set 4 reps Abs Lower Back
Friday: OFF
Saturday: Sprint 20 starts 10 - 50 meters 10 - 30 meters Throw Drills 10lb stone glides standing Throws 14lbs stone 17lbs stone 28lb wt for hight - throws
Sunday: Run Hill repeats 15 hill runs Swim Laps - 30 mins Stretching in pool kickboard Paddle swimming leg floats