Pre Florida Trip Workout

Try and get in one of these workouts before you go to Florida



Day 1:

1. Squat Jumps 3 x 3


2. Rack Pulls: Work up to a five rep max http://www.youtube.com/watch?v=d31yEtC83AQ


3. 1 arm DB rows 3 x 6


4. Alternate medicine ball push ups 3 x 8 http://www.youtube.com/watch?v=A7i1QDz0au4


5. DB Lunge 3 x 6


6. External rotations 2 x 10


7. Ab Circuit

• Swiss ball Crunch


• DB side bend


• Hanging leg raise


• 3 x 15 each

Day 2:

Dot Drills: 3 x 10s
Dumbbell or Trap Bar Jump Shrugs: 3 x 5 (explosion emphasis)
Squat:

Warmup 10 reps

55% x 5

64% x 5

70% x 5

73% x 5

76% x 5

79% x 5
Floor Press: Workup to 5 RM
Chin-Ups: 1 x max reps, then 4 sets of 1/2 max reps
External Rotations (plate or DB): 2 x 15
Pull Thrus/ Ab superset: 3 x 15

One set of pull thrus followed by one set of abs whatever you choose