Voice over of Rob Hall off-season bench workout

 

My training Monday Heavy Step ups x 4 x 6 sets

Throws ranging from 10 pound Med Ball to 66 pound sand bag 15 total

 

 


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Medicine ball throws Think of medicine ball throws as the “kumite” of the local kick n’ stab bar. You accidently knocked over Bubba’s flavor-of-the-month floozy's beer. Bubba is with a few of his boys, so you probably get one punch to dismantle Bubba and each of his cronies. I absolutely love med ball throws for the #tacticalathlete. Med Ball throws very well for enhancing RFD with triple extension movements. When throwing a medicine ball backward over your head, the ankles, knees and hips extend. Medicine ball throws allows the tactical athletes to train explosive rotational patterns that transfer very well to striking ability. Most injuries happen in the transverse plane and rotational medicine ball throws train in this plane of motion, not only enhancing performance but potentially helping prevent injuries. Here are some beneficial medicine ball throws for the tactical athlete: Backward Overhead Tosses Forward Scoop Throws Rotational Med Ball Throws Power Throws (straight at ground) Medicine Ball Toss and Get-Ups Chop Toss Above is me demonstrating (first two are sand bags). #gasstationready #individualoverinstitution #jailhousestrong #tacticalstrengthandconditioning @policefitnessnutrition @hjdwalker @fwpdpowerlifting @tl_382

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Video there

 

Leg Curls 3 x 6

Neck Work

Agility Work

 

Tuesday Upper Body Pump Work

Weds 30 minute Ruck with 60 pound Vest

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