MAY CONDITIONING (MONDAY WEDNESDAY THURSDAY)

COAST DIVERS – ADVANCED ENTRY POWER WORKOUT

BLOCK 1: CORE & ENTRY POWER

Time: 12 Minutes (2 Rounds | 6 Minutes Each)

45 sec work / 15 sec rest | 1-minute break between rounds

Med Ball Pike Snap to Streamline Hold

  1. Stand with feet together, holding a 10–15 lb medicine ball.
  2. Hinge at your hips into a deep pike (chest toward thighs).
  3. In one quick motion, “snap” your body up into a tall standing position.
  4. As you rise, shoot the ball overhead into a locked streamline (arms tight, biceps by ears).
  5. Hold that finish position for 2 seconds before resetting.

Cable or Heavy Band Tuck Snaps

  1. Anchor a resistance band under your feet or use a low cable.
  2. Hold the handles with your hands at your knees in a tuck position.
  3. Quickly pull upward into a full entry position, reaching arms overhead and locking out.
  4. Focus on speed, but hit a perfect shape each time.

Weighted Hanging Pike-Ups to Snap Down

  1. Hang from a pull-up bar. If possible, use ankle weights or hold a light ball between your feet.
  2. Lift your legs up straight into a pike—legs parallel to the floor, toes pointed.
  3. From there, snap your legs down hard and stop in a straight body position, like a diving entry.
  4. Control the motion back to hanging.

Explosive Tuck Jumps w/ Streamline Hold

  1. Start standing with arms by your sides.
  2. Jump straight up, pull your knees into your chest (a tuck), and at the same time, throw your arms overhead into streamline.
  3. Stick the landing by staying upright and balanced. Reset and repeat.

Banded Mock Entries (Front or Back)

  1. Anchor a band low behind you. Hold one end in each hand.
  2. Front Entry: Start in a squat, arms at sides. Sweep your arms in a big circle forward and up into a tight streamline, resisting the band.
  3. Back Entry: Start the same way, but pull arms straight through and up behind you into streamline.
  4. Hold each finish position for 2 seconds.

BLOCK 2: STRENGTH & CONTROL

Time: 10 Minutes (2 Rounds | 5 Minutes Each)

45 sec work / 15 sec rest | 1-minute break between rounds

Barbell Deadlift to Overhead Lockout

  1. Stand with a barbell at your shins, feet shoulder-width apart.
  2. Bend at your hips and knees to grip the bar.
  3. Drive through your heels and straighten your body to lift the bar to your hips.
  4. Then press the bar overhead into streamline, locking arms straight and tight.
  5. Lower with control.

Weighted Step-Ups with Arm Drive

  1. Hold dumbbells at your sides. Step one foot onto a box or bench.
  2. As you step up, swing your arms overhead into streamline.
  3. Stand tall at the top, then step down with control. Alternate legs.

Toes-to-Bar Pike Hold

  1. Hang from a bar with feet together.
  2. Raise your legs straight up toward the bar until your toes touch or get close.
  3. Hold that pike position for 2 seconds, then lower slowly.
  4. Keep your legs straight and core tight the whole time.

Plank Walk-Outs

  1. Stand tall with feet together.
  2. Bend forward and walk your hands out to a high plank (like the top of a push-up).
  3. Walk hands back to your feet and stand up.

Kettlebell Overhead Hold in Split Lunge

  1. Step into a deep lunge with one leg forward, back knee down.
  2. Press two kettlebells (or dumbbells) overhead into streamline.
  3. Hold for time, keeping your arms tight, chest lifted, and body balanced.
  4. Switch legs halfway through the round.

BLOCK 3: REACTION & FINISH

Time: 8 Minutes (2 Rounds | 4 Minutes Each)

40 sec work / 20 sec rest | 1-minute break between rounds

Heavy Band Entry Snaps (Tuck or Pike)

  1. Stand on a heavy band and hold each end in your hands.
  2. Start in a tight tuck or pike shape.
  3. Explode upward into a perfect locked entry position, fighting the band’s resistance.
  4. Snap fast, but finish clean.

Medicine Ball Overhead Slams + Jump Reset

  1. Hold a med ball overhead in streamline.
  2. Slam it hard into the ground, engaging your core.
  3. Pick it up, jump vertically, and return to streamline in the air. Repeat.

Explosive Push-Up

  1. Start in a push-up position. Lower down, then push explosively so your hands leave the floor.
  2. Reset and go again.

TOTAL TIME: 30 MINUTES EXACTLY

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