A plan for a thrower/sprinter?

[RB34]

3 step power clean - 1 hip clean, 1 hang or thigh clean, 1 shin clean.

GS: body weights/locomotive drills.
Sample Dan Pfaff GS circuit: perform each drill for 30sec or 10-20 reps.

v situps
hypers
leg toss
wrestlers bridge
crunch
knee hip ext
toe touchers
back hypers twist
l overs
side ups
leg eagles
bicycle
pelvic tilt iso
pelvic tilt w/leg crunch

@DTDurrell

RB: What are GS circuits? general strength circuits (as mentioned by Fogelson), I’m guessing? Also, 3 step pc…is that a power clean complex? ie. rdl + high pull + power clean?

Thank you for the set up suggestion. I looks pretty complete. I’ll give it a try. The only things I’m going to modify are the olympic lifts. I’ve never been an advocate of them. Although I have occasionally performed them in a complex using light weight (ie. 3-5 reps of each: rdl, high pull, pc, row). Instead, I’ll simply modify volume of squats, jumps, and mb work.

Fogelson: The extended warm up is something I’ve been thinking about doing also.

Thanks again guys. I’m looking at shots over at EliteFTS. They have iron shots that are running pretty cheap. The only thing holding me back is the shipping ($11 on a $12, 6lbs shot), so I’m going to hold out until they have another free shipping special. I plan on buying 1 of each (6, 8, 12, 16lbs) and using the lighter ones in place of medicine balls (which I don’t have).