Here’s a rough outline of a weeks workout with some exception and variations (I am always looking to improve, so exceptions and variations are a big part of what I do in my training.) ….As you can see below I am not reinventing the wheel but, I feel I have developed the ideal combination of lifts plus reps and sets to coincide with the throw more efficiently.  From week to week I drastically changing up the reps and sets to not allow the body to get complacent...I like to always keep the body adapting to the new stresses…this is how my body gets stronger and more explosive faster.    

We are Cycling our workouts 4 weeks on 1 week off w/ a Mini Cycle thrown in there on occasions…see below

Day 1 Workout:

Morning AM Drilling: Added these back with the volume from my early days and feel these have made a huge increase in the feeling of my throws thus far. 

Center Pivot---------------------5x10

Step-over-----------------------5x10

South Africans w/ reverse----- 5x5

Line drills------------------------10x5

                                                175 I am working towards the 250 – 300 reps range right now. 

PM Lifting:

Power Snatch

Jump Shrugs (6” or 12” Blocks)

Snatch Hi-Pulls (12”)

Core Crushers

Core Med-Ball stuff

Day 2 Workout:  

Morning AM Drilling:  Same stuff

PM Lifting:

Full Squats, Box Squats or Band Squats

Front Squats, Box FS or Band FS

Step-ups

Single leg Squats w/ back leg up

Core Med-ball stuff

Day 3:  Upper Body stuff- when I feel like doing that stuff, which is not often.  I’ll use this day for drills primarily. 

Day 4: 

Morning AM Drills

PM Lifting:

Power Cleans

Behind the Neck Jerks

Hex Bar Deadlifts

Core Crushers – If I am not thrashed from the above

56 drill pulls

Day 5:  Throwing & Drilling

Here’s a good Nervous System shocker for those looking for something new to try out.  Here’s what I did last week and I am still feeling it today.

Mini-Cycle (1 week only) 

12x2 @ 75% of your 1RM w/ only 45sec rest between sets (strict time)

Day 1: Monday

Power Snatch: 12x2 @ 215lbs

Hex Bar Jump Shrugs (6”): 12x2 @ 545lbs

Day 2: Tuesday

Squats: 12x2 @ 545lbs

Front Squats: 12x2 @ 415

Day 3: Thursday

Power Cleans: 12x2 @ 240lbs

Hex Bar Deadlifts: 12x2 @ 525

Day 4: Friday

Hex Bar Jump Shrugs (12”): 12x2 @ 545lbs (just for fun and a warm-up for the B.N.J)

Behind the Neck Jerks: 12x2 @ 355lbs

This is a very tough week of lifting, but once you finish the week out you will like them. Mike, this is right up your alley.