Week 2, Day 3

"People who succeed in life do the things that need to be done whether they feel like doing them or not. People who don't succeed only execute when they feel good. That is the difference. People who win, people who succeed, people who are champions do things when they don't feel like it. They execute every day whether they're sick, whether they're tired, whether they're worn out, whether they're upset, whether they're happy, whether it's raining, whether it's snowing, whether there's a hurricane. It doesn't matter. People who win execute. People who don't only execute on the days they feel good. That's the difference. That's it. Stop whining, start grinding."
--Andy Frisella, entrepreneur


Wednesday, June 20, 2018


CULTURE (watch, learn, dream)
Portugal vs. Morocco, 7am, FS1, Telemundo
Uruguay vs. Saudi Arabia, 10am, FOX, Telemundo
 Iran vs. Spain, 1pm, FOX, Telemundo



PLYOMETRICS  (see video below for instructions and demonstrations)

****performed with the utmost intensity****

Warm-up
Jump Rope - 4 sets of 30 seconds with 30 seconds rest in between
       if you don't have a jump rope, then do jumping jacks
Spring Jumps - 1 x 20
Max Effort Jumps - 1 x 10
Dot Drill - 2 times

Plyos
1. Single Leg Bounding - 2  x 20 yards ea. leg
2. Left-Left, Right-Right Bounding - 2 x 8 total bounds
Altitude Jumps (24" maximum height)
3A. Both Legs - 3 sets x 5 reps
3B. Single Leg - 3 sets x 3 reps ea. leg
Depth Jumps (24" maximum height)
4A. Both Legs - 3 sets x 5 reps
4B. Single Leg - 3 sets x 3 reps ea. leg

FITNESS

Boys

20 minute jog at a comfortable pace

Girls - our goal is to pass a 7 minute mile fitness test in 6 weeks
We will do his workout twice per week. The plan is to master our split times for each of the four laps of the mile run. For the first four track workouts, we'll run a 1:45 minute lap (the one lap split to run a 7 minute mile) and then rest 1:45 seconds. We'll do that 4 times. As we move further along, the resting period will be shortened.

Run each lap at a 1:45 pace. Rest for 1:45. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 1:45
Lap 2  - 1:45
Rest - 1:45
Lap 3 - 1:45
Rest - 1:45
Lap 4 - 1:45



TODAY'S REFERENCE POINT