Category Archives for Katie Kitchen – Training

9/20/13 RE squat

box squat 4 x 6 x 205 OHP 1 x 5 x 45 1 x 5 x 65 1 x 3 x 85 push press 2 x 1 x 95 1 x 1 x 105 1 x 1 x 115 PR KB rows 5 x 15 x 63 reverse hypers 5 x 25 GHR sit-ups [...]

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9/18/13 ME Bench

Plyos Box drop max vert 2×5 Box drop broad jump 2×5 2 barrier hop/hold 2×5 bench 1 x 10 x 45 1 x 5 x 65 1 x 3 x 75 1 x 2 x 85 1 x 95 1 x 100 1 x 105 PR 0 x 1 x 115 split squats 4 x [...]

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9/16/13 DE DL

DL 10 x 3 x 195 + minis Split squats 4 x 8 Reverse Hyper 5 x 25 x 90 Shooting workout with James

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9/13/13 DE squat

box squat w/ chains 10 x 3 x 135 + chains (85) OHP 5 x 3 x 85 BSR 5 x 15 reverse hypers 5 x 25 GHR sit-ups 100 w/ 10

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9/9/13 – ME DL

4 mat block pull DL 5 x 135 4 x 225 2 x 255 1 x 275 1 x 285 1 x 295 1 x 305 PR SSB GM 5 x 10 x 75 HLR 100 GHR 100 prowler push/pull 6 x 63 kg / 45s rest Shooting workout with James

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9/6/13 – ME Squat

box squat w/ chains 2 x 10 x 45 5 x 135 5 x 135 + 85 2 x 155 + 85 1 x 175 + 85 1 x 195 + 85 1 x 205 + 85 1 x 215 + 85 1 x 225 + 85 PR OHP 5 x 3 x 85 BSR [...]

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9/4/13 DE Bench

bench 10 x 2 x 90 split squats 4 x 8 pull-ups 3 x 10(0) reverse hypers 3 x 50 prowler intervals 135 (3 on 3 off) 5 laps Shooting workout with James

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9/2/13 – RE DL

Plyos DL 8 x 135 3 x 185 3 x 8 x 205 Good mornings 5 x 10 x 75 Blast Strap Rows 100 Hanging Leg Raise 100 Shooting workout with James

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8/31/13 My journey back to playing

As I mentioned before I have decided to come back for a fifth year of basketball. Things have been going great, and I couldn’t be happier with the decision I made. We have started open gyms and lifting, conditioning starts the second week of September, and practices start October 20. I am also liking school [...]

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8/30/13 – RE Squat

Squat 16″ box 5 x 135 5 x 165 5 x 195 5 x 215 2 x 5 x 225 Push press 3 x 45 3 x 65 4 x 3 x 85 BSR 5 x 15 Reverse hypers 5 x 25 x 90 GHR sit-ups 4 x 25 x 10 Shooting workout with James

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