Catalyst Hockey

2011 Summer Dryland Training Guide

 
Our Summer Training guide for 2011 is here!

Download Hockey 2011

 

WOD 091509

Warmup: 50 pullups / 50 deadlifts for time.  Split as necessary.

Junior/Pro: 155lbs

Midget: 125lbs

Bantam: 75lbs

Workout:

Row 1000m

50 Box Jumps

50 Double-Unders

REST DAY.

WOD 091009

Warmup: Run 400m

15 Box Jumps

4 rounds for time.

Junior / Pro

Hang Power Clean to Max

Split Jerk (from rack) to Max

Snatch 3-3-3-3

Midget

3-3-3-3 Hang Power Clean

3-3-3-3 Split Jerk (from rack)

5-5-5-5-5 Snatch

Bantam

5-5-5-5 Hang Power Clean

5-5-5-5 Split Jerk (from rack)

10-10-10 PVC Snatch

REST DAY.

WOD 090809

Warmup: Practice Kipping Pullups and Split Jerks.

"Jackie"

1000m Row

50 Thrusters (45lbs Bar)

30 GHR Situps

WOD 090709

Warmup: 30-20-10-20-30 each of:

Pushups

Situps

Squats

Junior / Pro

3-3-3-3-3 Bench Press

3-3-3-3-3 Squat

3-3-3-3-3 Deadlift

Midget

3-3-3 Bench Press

3-3-3 Squat

3-3-3 Hex Bar Deadlift

Bantam

8-8-8-8 Bench Press

8-8-8-8 Squat

8-8-8-8 Stepups

Assistance work:

Glute-Ham Raise 3 x 12

Reverse Hyperextension 3 x 12

1-leg extension 3 x 10

REST DAY.

GAME DAY 090509

Warmup:

30 Double-Unders / 30 Situps

20 Double-Unders / 20 Situps

10 Double-Unders / 10 Situps

...for time.

No-Game Workout:

2 Tire Flips

20 Sledgehammers

30 Barrel Jumps

5 rounds for time.

WOD 090309

Warmup: 10 Pushups - 10 pullups - 10 squats

5 rounds for time.

Junior / Pro

Clean and Jerk to max

Box Jump: 5-5-5

Box Rebounds: 5-5-5

Slamball: 3 x 20

Twisting med ball throws: 3 x 10/side

Midget

Clean and Jerk to max

Box Jump: 5-5-5

Box Rebounds: 5-5-5

Slamball: 3 x 20

Twisting med ball throws: 3 x 15/side

Bantam

Clean and Jerk 5-5-5-5-5

Box Jump: 5-5-5-5-5

Box Rebounds: 5-5-5-5

Slamball: 3 x 15

Prone Ball Throws: 3 x 10