Wednesday, July 1, 2015

Deadlift 1 https://www.youtube.com/watch?v=jTvkLdA2tC8

ACCESSORY:
Bandy good mornings or good mornings
Bandy sidesteps

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

Handstand Walk https://www.youtube.com/watch?v=-flU2fivvtE
Jumping Jacks  https://www.youtube.com/watch?v=r1NeUIYQzRQ

SKILL:
Deadlift – focus on safe spine throughout movement

PREP:
2x
10 inchworms
10 pogos
10 bandy lat pull-downs

Inchworms https://www.youtube.com/watch?v=OPItwidBKFg
Bandy Pull downs  https://www.youtube.com/watch?v=Hd7JRMFZRes

CONDITIONING:
Varsity
5 rounds
1 rope climb
5 power cleans, 155#/115#
20 double-unders

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

Junior Varsity
5 rounds
1 rope climb
5 deadlifts, 75#/55#
20 double-unders

Double Unders  https://www.youtube.com/watch?v=hP7cZNTFihE

Novice
4 rounds
1 rope climb
5 deadlifts, 45#/35#
20 double-unders

SKILL:
5:00-10:00
Front lever practice

MOBILITY:
Glute smash
Hip smash
Athletes choice

Photo Credit:
Danell Marks Photography- San Diego, Ca