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Week 4 - 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! |
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Training Week#
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4
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Throws
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130
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35
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23
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16
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33
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23
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Puds/Medicine Balls
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29
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29
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Plyo's
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14
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7 x 2 hops
Rest 30s
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Over Heads
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5
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5 x 4k or 12lb
Rest 30s
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Sprinting
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300m
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5x60m
Rest 1min
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Lifting #1
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52
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33
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19
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Hang Clean Pull
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X
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14
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10
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Start just below knees and pull to armpits. Basic clean except not racking.
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Rest:
2 Min.
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/3
/3
/3
/3
/2
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/4
/3
/3
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Back Squat
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2E:1C
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8
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5
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Full range of motion
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Rest:
2 Min.
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/4
/4
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/5
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Push Press
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2E:X
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6
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4
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Rest:
90 sec.
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/3
/3
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/2
/2
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Standing Barbell Twist
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2E:2C
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5
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/5
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Abdominals of Choice
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Abs
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Abs
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