Category Archives for Rachel Ernst – Training

4/18/16

Order 4/18/2016 Sets Reps/Seconds Weight 1 Band Resisted Broad Jump 20 orange 2 Lateral Hop to Sprint 3 5 3a Squat 12 2 125+125 3b HLR 12 12 4 Hip Thrust 5 10 225 5a Push Press 5 1 105+ 5b Back Ext 5 30 6 KB Carry some 70

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4/15/16

Order 4/15/2016 Sets Reps/Seconds Weight 1 Double Hurdle Jump 10 2 Seated Broad Jump w/Med Ball 15 10 3 Squat 6 6 135+green bands 4 Hip Thrust 5 20 heavy band 5a Pullups 4 4 5b Back Ext 4 20 30 6 Ab Wheel 50

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4/11/16

Order 4/11/2016 Sets Reps/Seconds Weight 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop Hold 3 5 3 Cambered Bar Squat 8 5 135+85 4 Hip Thrust 5 15 195 5a Push Press 5 8 45 5b Back Ext 5 30 6 KB Carry some 70

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4/8/16

Order 4/8/2016 Sets Reps/Seconds Weight 1 Wide Ladder Shuffle 3s/3d 2 Seated Broad Jump w/Med Ball 15 10 3 Box Squat 8 3 4 Deadlift 3 1 235 5 Split Squat 3 15 6a GHR Back Ext 5 15 6b Pullups 5 4 6c Ab Wheel 5 10

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4/4/16

Order 4/5/2016 Sets Reps/Seconds Weight 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop to Sprint 2 5 3 Squat 3 5 185 4 Push Press 3 1 95 5 Hip Thrust 4 30 heavy band 6a GHR 8 15 6b Ab Wheel 8 8

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3/29/16

Order 3/29/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop to Sprint 2 5 3 Box Squat 24 2 95+125 every :30 4 Split Squat 4 10 2×18 5 Pullups 4 4 6a GHR 5 12 6b Ab Wheel 5 10

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3/26/16

Order 3/26/2016 Sets Reps/Seconds Weight 1 Wide Ladder Shuffle 3s/3d 2 Seated Broad Jump w/Med Ball 15 10 3 Squat 5 2 205+ 4 Push Press 3 3 95 5a GHR 8 15 5b HLR 8 15 6a Prowler Sprint 10 50 255+ 6b Rev Hyper 5 10 225

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3/21/16

Order 3/21/2016 Sets Reps/Seconds Weight Comments 1 Band Resisted Broad Jump 10g/10o 2 Lateral Hop to Sprint 2 5 3 Box Squat 20 2 95+125 :30 4 Split Squat 3 6 2×45 5 Push Press 3 1 6a GHR 5 12 6 Ab Wheel 5 10

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3/16/16

Order 3/16/2016 Sets Reps/Seconds Weight 1 Split Squat 4 8  2×36 2 Sumo Deadlift 5 3  185-205 3a Push Press 3 3  85 3b Pullups 3 5 4 Prowler Drive/Drag 15 1 90

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3/15/16

Order 3/15/2016 Sets Reps/Seconds Weight 1 Hurdle Jump 15 2 Wide Ladder Shuffle 2s/4d 3a Box Squat 15 3 95+wide set red bands 3b Band Rows 15 10 orange band 4 Hip Thrust 6 10 225 5a Ab Wheel 8 8 5b Prowler High/Low 8 1 90

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