Friday, February 6, 2015

Warm up
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 0:30 in bottom of the squat => walking lunge => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

Skill
Safe shoulder position in the push up. Translate to ring push up

Prep2x
10 cossacks
10 explosive push ups

Workout
Varsity and JV3 rounds
10 m bear crawl
10 ring push ups
20 walking lunges

Novice3 rounds
10 m bear crawl
5 ring push ups or 10 push ups
20 walking lunges

Beginner
3 rounds
10 m bear crawl
5-10 push ups
15 walking lunges

Skill:Varsity
Partition as athlete wants 20 strict pull-ups (chest-to-bar if able to)100 sit-ups

JV
Partition as athlete wants 10-20 strict pull-ups 75 sit-ups

Novice
Partition as athlete wants8-12 strict pull-ups 50 sit-ups

Beginner
Partition as athlete wants8-12 pull-ups (assisted okay)20-30 sit-ups

Mobility
Spiderman stretch
Couch stretch
Athlete choice