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Week 9 - 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# |
9 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
| Throws |
144 |
39 |
26 |
17 |
36 |
26 |
| Puds/Medicine Balls |
32 |
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32 |
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| Plyo's |
15 |
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3 x 5 hops
Rest 30s |
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| Over Heads |
6 |
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6 x 6lb or 10lb
Rest 30s |
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| Sprinting |
300m |
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6x50m
Rest 1min |
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| Lifting #2 |
61 |
36 |
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25 |
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| Closed Grip Snatch |
X |
16 |
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12 |
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| Start at knee height |
Rest:
2 Min. |
/4
/4
/4
/4 |
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/4
/4
/4 |
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| Jump Squat |
2E:1C |
9 |
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6 |
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| Each rep gets faster |
Rest:
2 Min. |
/3
/3
/3 |
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/3
/3 |
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| Light Bench Press |
2E:X |
7 |
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5 |
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| Move weight fast going up. No big lifts. |
Rest:
90 sec. |
/4
/3 |
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/5 |
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| Supinated Pull-Ups |
2E:2C |
4 |
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2 |
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Rest:
90 sec. |
/2
/2 |
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/2 |
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| Abdominals of Choice |
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Abs |
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Abs |
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| Last week of two days a week lifting. Will be one day a week lifting the rest of the season! |
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