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Week 6 - 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# |
6 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Throws |
89 |
24 |
16 |
11 |
22 |
16 |
| Puds/Medicine Balls |
20 |
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20 |
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| Plyo's |
9 |
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3 x 3 hops
Rest 30s |
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| Over Heads |
4 |
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4 x 4k or 12lb
Rest 30s |
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| Sprinting |
320m |
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4x80m
Rest 2min |
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| Lifting #1 |
37 |
37 |
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| Hang Clean Pull |
X |
16 |
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| Start just below knees and pull to armpits. Basic clean except not racking. |
Rest:
2 Min. |
/4
/4
/4
/4 |
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| Back Squat |
2E:1C |
10 |
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| Full range of motion |
Rest:
2 Min. |
/5
/5 |
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| Push Press |
2E:X |
7 |
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Rest:
90 sec. |
/4
/3 |
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| Standing Barbell Twist |
2E:2C |
4 |
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/4 |
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| Abdominals of Choice |
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Abs |
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| This is the last week of the same weight lifting workout. You should see throwers have PR's this week. There should be some great performances in the overhead and 3-hop jumps from your throwers. If you need some rest on Monday have your throwers lift on Tuesday or Wednesday instead. |
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