Before I turn my athletes over to their respective skill coaches I send them off with an ear full of instructions. The most important one I tell them is to "be that player that other coaches warn their players about!"
Now go get 'em!
Today's Training:
Run: Sprints; 5x200 yds
Cycle: Commute
AirDyne: 5 mins steady; 10x15/45
Dynamic Bench: 2x3x50%;2x3x55%;2x3x60%;2x3x65% and if the speed is still ok, 2x3x70%
DB Flat Press: 3 sets x as many reps as you can do x a decreasing weight for each set while maintaining about the same number of reps per set.
Example:
Set 1: 35 reps x 75 lbs
Set 2: 33 reps x 60 lbs
Set 3: 38 reps x 45 lbs
Incline Cable Fly: 4x12
DB Supine Tricep Extension: 4x15
Narrow hand placement Push-ups: 4x15
Cycle: Commute
