I have been asked what my training day looks like... So here we go:
Warm-up (dyanamic stretches)
Throw (14x16lb shot 8x12lb shot)
Long snap 10-15 snaps
Lift(Close grip snatch 2x80kilo, V-ups 2x15, RDL's 60lb DB's 2x8, Hanging leg raises 2x10, Step ups 135 2x5-90 degrees, Bench press 265 3x5 4 sec negative to bounce bench) All concentrating on being explosive.
Long Snap 10-15 snaps
Specific Strength exercises(35lb half turns to throw 2x15 & 4kilo throws for height 2x15)
Long snap 10-15 snaps
Static stretch
1 comment:
Jon, Have you completely abandoned heavy lifting?
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