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Velocity and Non-Velocity Days

crashrose

Dec 18th 2013

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Velocity and Non-Velocity Days

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6 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Velocity training and routine for workouts on days that we're not at Velocity.

Velocity Monday 6 exercises, 22 mins

	Barbell Front Squat	4x8 reps	rest: 0s
		4x12 reps	rest: 1s
		4x10 reps	rest: 1s
	Barbell Deadlift	3x8 reps	rest: 0s
	Dumbbell Wall Squat	3x8 reps	rest: 1s
		3x8 reps	rest: 1s

Velocity Tuesday 6 exercises, 54 mins

	Barbell Bench Press	5x8 reps	rest: 60s
	Band Reverse Fly	5x8 reps	rest: 60s
		5x8 reps	rest: 60s
		5x8 reps	rest: 60s
		5x8 reps	rest: 60s
	Barbell Bent-Over Row	5x8 reps	rest: 60s

Velocity Wednesday 3 exercises, 28 mins

	Barbell Squat	5x8 reps	rest: 60s
	Dumbbell Hammer Shoulder Press	5x8 reps	rest: 60s
		5x8 reps	rest: 60s

Non-Velocity Thursday 18 exercises, 52 mins

		0x0 reps	rest: 3s
	Bodyweight Lunge	2x10 reps	rest: 0s
		0x0 reps	rest: 0s
		1x10 reps	rest: 0s
		1x20 reps	rest: 0s
	Single-Leg Glute Bridge	2x10 reps	rest: 0s
	Glute Kickback	2x10 reps	rest: 0s
		2x10 reps	rest: 0s
	Bird Dog	2x10 reps	rest: 0s
		1x10 reps	rest: 0s
		2x8 reps	rest: 0s
		1x16 reps	rest: 0s
	Bodyweight Calf Raise	2x50 reps	rest: 0s
	Dumbbell Lateral Raise	3x5 reps	rest: 0s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
	Single-Leg Bench Dip	3x10 reps	rest: 0s
	Dumbbell Tricep Extension	3x8 reps	rest: 0s
	Dumbbell One-Arm Row	3x10 reps	rest: 0s

Non-Velocity Friday 16 exercises, 57 mins

		0x0 reps	rest: 3s
	Plank	1x8 reps	rest: 60s
	Side Bridge	2x8 reps	rest: 30s
	Side Plank	2x10 reps	rest: 0s
		1x20 reps	rest: 0s
		2x10 reps	rest: 0s
	Glute Kickback	2x10 reps	rest: 0s
		2x10 reps	rest: 0s
	Rocket Jump	1x10 reps	rest: 0s
	Running	0x0 reps	rest: 12s
	Dumbbell Lunge	5x5 reps	rest: 0s
	Machine Leg Curl (Prone)	5x5 reps	rest: 0s
	Machine Lat Pulldown	5x5 reps	rest: 0s
	Barbell Shrug	3x8 reps	rest: 0s
	Machine Seated Calf Raise	3x8 reps	rest: 0s
	Back Hyperextension	3x8 reps	rest: 0s

Velocity Saturday 2 exercises, 11 mins

	Barbell Rear Press	5x10 reps	rest: 0s
		3x15 reps	rest: 30s

Non-Velocity Sunday 22 exercises, 39 mins

		1x4 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		0x1 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		2x1 reps	rest: 0s
		2x1 reps	rest: 0s
		2x1 reps	rest: 0s
		2x3 reps	rest: 0s
		2x3 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		1x1 reps	rest: 0s
		6x10 reps	rest: 0s
		2x2 reps	rest: 0s
		3x2 reps	rest: 0s
		2x2 reps	rest: 0s
		1x6 reps	rest: 20s
		1x3 reps	rest: 30s

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