Basketball Training XI

ME Lower

Dynamic warm-up
Hang cleans: warm up to 77x5, 82x5, 89x7
Snatch grip deadlift: warm up to 160x4, 185x3, 205x3
Bulgarian split squat: 3x8/ 8, 10, 12
45* Reverse hyper w/ strap: 4x6/ 90, 160, 180, 210(!)
Med ball circut: Russian twist x30 seconds, rotational sit-ups x10, toe touches x10 w/ 4-pound med ball. Repeat 3x

RE had not done any cleaning in a few weeks because she was complaining that her wrist was sore. It is better now so today she cleaned. The weights used are based on 75 to 85% of her 1RM in the clean. However that 1RM is an old number. From the easy way she moves the bar I suspect her true 1RM is higher. For the ME lift we are using the 5-3-1 programming. So the 160 x4 should have actually been 5 reps. The 185 is spot-on and the 205 x3 (1). She has responded well to this variation.

I have started training an old teammate of RE's and will post some of her work soon. AA will be starting her freshman year at a DII school in a few weeks. But so far so good. I am spoiled in a way because training people of this caliber is such a pleasure. Both RE and AA have great work ethics and are easy to train.

Stay strong,
Ed T.