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