Monday, June 22, 2015

ACCESSORY WORK:
High box jumps

Box Jumps- High https://www.youtube.com/watch?v=uhalVn328aE

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter run

SKILL:
Receiving position for clean

Prep;
2x
10 Cossacks
5 inchworms

Cossacks https://www.youtube.com/watch?v=C8Wrr3Onrq0

CONDITIONING:
Varsity, JV, and Novice
5 rounds
3 three-position cleans
15 burpees
30 double-unders

Burpees https://www.youtube.com/watch?v=4H4uu_ulfyM
Double Unders  https://www.youtube.com/watch?v=apDZMNa9Nts

Varsity – 135/95
JV – 65/55
Novice – 35/25

Beginner
3-5 rounds
3 power cleans w/3-second pause in receiving position
10 burpees
15 double-unders or tuck jumps

SKILL:
Varsity
5:00
Work on levers

JV, Novice and Beginners
5:00
Work on hollow hold and hollow position

MOBILITY:
T-spine smash
Pigeon stretch
Calf stretch

Photo Credit:
@Danell Marks Photography