Monday, August 3, 2015

ACCESSORY WORK:
Single-leg deadlift
Good mornings

Single-leg deadlift https://www.youtube.com/watch?v=aeiVm0iR1_k

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter side shuffle => 50-meter high knees

SKILL:
Hang power clean – focus on reversing direction

HPC different weights https://www.youtube.com/watch?v=W7q8jI_CucY

CONDITIONING:
Varsity
4 rounds
5 hang power cleans, 135#/95#
5 push presses, 135#/95#
4 x 25-meter shuttle run (100 meters)

Junior Varsity
4 rounds
5 hang power cleans, 55#/45#
5 push presses, 55#/45#
4 x 25-meter shuttle run (100 meters)

Novice
4 rounds
5 hang power cleans, 35#/25#
5 push presses, 35#/25#
4 x 25-meter shuttle run (100 meters)

Beginners
4 rounds
5 hang power cleans, 10#-25#
5 push presses, 10#-25#
4 x 25-meter shuttle run (100 meters)

SKILL:
3x
Precision jump for distance

MOBILITY:
Plantar surface
Side hip smash
Athlete’s choice

Danell Marks Photography- San Diego, Ca