W.U 10 to 1
push ups, sit ups, squats
4x Military Press
5x each arm kb snatch
5x PVC pass thru
3x Craig Special
4x Touch Jump Touch
hip flexor stretch
6x each Single Leg Deadlift
3x Seated Box Jump
30x Shoulder Hand Job
30x each Internal rotation
Breakdown: this workout is to build strength and speed in the shoulders and legs, Pure and simple.
Warmup is a descending ladder of three different exercises. The combination of which is designed to warm up the entire body.
The primary effort is Military Press followed immediately by kettle bell snatch. This is designed to not only build strength and explosiveness in the shoulders but also to test shoulder stability.
The second effort is a full body anaerobic effort primarily focusing on shoulder and hip explosiveness as well as raw leg power. There are also elements of lateral speed and agility.
The final push is an awesome exercise called Single Leg Deadlift. This exercise does it all. It promotes deep core engagement and stability as well as attacking the hamstring muscles. Coupled with the plyometrics movement of seated box jumps, this effort is sure to make you a little sore tomorrow. 😉
The durability effort this time is rotator cuff work. There are four little muscles that hold your shoulder in its joint… It would be wise to keep them strong!