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Week 5 - ThrowFarther High School Season |
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Written by Mike Turgeon - ThrowFarther
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| THROWFARTHER.COM |
| The Road to Becoming Successful Throwers! |
| Training Week# |
5 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Throws |
207 |
56 |
37 |
25 |
52 |
37 |
| Puds/Medicine Balls |
47 |
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47 |
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| Plyo's |
21 |
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7 x 3 hops
Rest 30s |
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| Over Heads |
8 |
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8 x 4k or 12lb
Rest 30s |
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| Sprinting |
320m |
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8x40m
Rest 1min |
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| Lifting #1 |
85 |
51 |
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34 |
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| Hang Clean Pull |
X |
23 |
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15 |
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| Start just below knees and pull to armpits. Basic clean except not racking. |
Rest:
2 Min. |
/5
/5
/4
/4
/3
/2 |
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/4
/4
/4
/3 |
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| Back Squat |
2E:1C |
13 |
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9 |
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| Full range of motion |
Rest:
2 Min. |
/5
/5
/3 |
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/5
/4 |
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| Push Press |
2E:X |
10 |
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7 |
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Rest:
90 sec. |
/4
/3
/3 |
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/4
/3 |
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| Standing Barbell Twist |
2E:2C |
5 |
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3 |
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/5 |
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/3 |
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| Abdominals of Choice |
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Abs |
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Abs |
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