Monday, April 20, 2015

Accessory Work:
Weighted lunges
Weighted lunges video: https://www.youtube.com/watch?v=5-LIDUUSUVI

Warm-Up:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 5 burpees => 5 mountain climbers => 30 seconds in the bottom of the squat => precision jump => basic dot drill x 10 => 50-meter carioca => 50-meter pocket kickers

Skill:
Front squat and push press – focus on hip mechanics

Prep:
3x
10 Cossacks
5 bandy press w/ 5 sec hold
Cossacks video: https://www.youtube.com/watch?v=C8Wrr3Onrq0

Workout:
Varsity
15-12-9
Front squats, 95#/65#
Push presses, 95#/65#
Mountain clumbers
Mountain Climber Video: https://www.youtube.com/watch?v=h7qLNqM965g

Junior Varsity
15-12-9
Front squats, 55#/45#
Push presses, 55#/45#
Mountain climbers

Novice
15-12-9
Front squats, 35#/25#
Push presses, 35#/25#
Mountain climbers

Beginner
15-12-9
Front squats, 5#-15# dumbbells
Push presses, 5#-15# dumbbells
Mountain climbers

Skill:
Varsity
Lever practice

JV and Novice
Hollow hold practice

Mobility:
Spiderman stretch
Couch stretch
Athlete’s choice

Photo Credit: Danell Marks Photography