bcc
warmup
ankle+wrist
leg swings
l pulls
squats
strength
bench 6x3@ 65%
hammer slam 3x12
speed
10m x6 sprint, burst out hard
x drill - http://www.youtube.com/watch?v=iPVP4D9aoag&list=UUrmcGzpBndizBJtosSCoXPQ&index=69
skips 8x20m
ssp
warmup
ankle+wrist
leg swings
l pulls
squats
strength
spd bench 3's @65%
hammer slam 3x12
speed
10m x6
x drill
skips 8x20m
warmup
ankle+wrist
leg swings
l pulls
squats
strength
bench 6x3@ 65%
hammer slam 3x12
speed
10m x6 sprint, burst out hard
x drill - http://www.youtube.com/watch?v=iPVP4D9aoag&list=UUrmcGzpBndizBJtosSCoXPQ&index=69
skips 8x20m
ssp
warmup
ankle+wrist
leg swings
l pulls
squats
strength
spd bench 3's @65%
hammer slam 3x12
speed
10m x6
x drill
skips 8x20m
Is there a difference between these 2 workouts?
ReplyDeleteNo they are in fact identical. However, in practice I would enforce shorter rest periods in the bcc program, and emphasize technique and power in the ssp program.
ReplyDelete