Warmup: 5 min Jump Rope
Strength: Press 3x5
WOD: 9 min AMRAP of:
9 Box Jump @ 24/20"
9 Knees to Elbow
9 Ground to Overhead @ 75/55 lbs
Tabata: Situps
Better. Tennis. Faster. --- TennisWOD provides daily workouts designed specifically for tennis players. Workouts that will make you stronger, more explosive, and less prone to injury. If you want to take your game to the next level, trade some court time for some gym time and do TennisWOD!
3 comments:
Strength : 125 125 125
don't have weights to decrease by 5 lbs. Presses mean strict form right? Second set, last rep, I did a push press. The last three of the last set I also push pressed.
WOD : just came back from an exhausting tennis practice. Scaled from 9 minutes to 5. Completed 3 rounds and 4 box jumps.
Could've gone harder, but didnt realize it until I went my hardest on the last set.
Tabata : already did the sit ups and my and are still feeling it. Subbed instead pull ups. Finished 28 of them.
The next couple days I will be in a hotel. Any good tennis specific routines I should do? Or just a typical body weight workout?
Vince,
Yes Presses are strict, but getting that last one is better than not attempting it at all :)
I'm glad you mentioned the fact that you happened to do this after a practice. So far, what do you think of the overall structure of the workouts? Too much, too heavy? I'm posting on a 3-on 1-off schedule, but realize that for someone practicing 5-6 days a week unless you're eating everything in sight and sleeping 8 hours a night 3 days total out of the week is probably more realistic for gym-work.
As for your hotel, does it have a gym? you could do dumbell cleans, swings, etc. Do interval sprint work with burpees/pushups/squats in the parking lots. You could go online and see if there's a local CrossFit gym in the area and pay a few dollars to drop in? Let me know what kind of equipment you're working with and I can set up a workout for you. Oh, don't forget your jump rope...
Miles
I only play about 3 days a week, maybe 4. I try to keep it easy, but I still play competitively. Hoping to perhaps play some college next year.
Since I don't play as much as I used to, the workouts feel good. The tabatas really kick my butt. So far I like the structure, just attempting to find the right intensity so that I'm not too destroyed for tennis practice. The soreness from the thrusters/squats finally wore off.
I need to invest in a rack, I'm limited to squatting only what I can clean.
The hotel really doesn't have anything, staying at a casino in laughlin. It's a work oriented visit, gonna be up very early. Probably at 7 and working til 8. Opening a vacuum store in bullhead city and I'll be building the inside of it. The work isn't strenuous, just long so I'd like to get a good workout before bed.
I have my jump rope and agility ladder. Just realized I forgot my TRX...bummer. I guess, its pretty much going to be a pure body weight workout
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