Friday, May 29, 2015

ACCESSORY:
Seated box jumps
Video:https://www.youtube.com/watch?v=6yW-psCfJxI

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 mountain climbers => speed ladder => basic dot drill x 10 => 50-meter pocket kickers => 50-meter high knees

Jumping jacks video:
https://www.youtube.com/watch?v=r1NeUIYQzRQ
Mountain climbers video:
https://www.youtube.com/watch?v=h7qLNqM965g

SKILL:
Proper mechanics for returning the bar to the ground

PREP:
3 x 10 pogos
5 explosive push-ups

Explosive push-up video:
https://www.youtube.com/watch?v=4ywr5LhnGGQ

WORKOUT:
Varsity
21-15-9
Deadlifts, 225/165
Box jumps, 24”
Handstand push-ups

JV
21-15-9
Deadlifts, 75/55
Box jumps, 20”
Handstand push-ups or progressions

Novice
21-15-9
Deadlifts, 55/45
Box jumps, 20”
Handstand push-ups or progressions

SKILL:
Varsity
3x
5 flags
10-15 strict toes-to-bar

flags video:
https://www.youtube.com/watch?v=Z5NS4XBbJjE
toes-to-bar video:
https://www.youtube.com/watch?v=-W932q2fNfA

JV
3x
3 flags
8-12 strict toes-to-bar

Novice or Beginner
3x
15 seconds of hollow rocks
5-10 toes-to-bar or best effort

MOBILITY:
T-spine smash
Athlete’s choice

Photo Credit:
Danell Marks Photography