Week 3, Day 3

"If it's important to you, you'll find a way. If it's not, you'll find an excuse."
--Unknown

 
Wednesday, June 27, 2018


CULTURE (watch, learn, dream)
Mexico vs. Sweden, 9am, FOX, Telemundo
South Korea vs. Germany, 9am, FS1, Universo
Serbia vs. Brazil, 1pm, FOX, Telemundo
Switzerland vs. Costa Rica, 1pm, FS1, Universo


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 1:15 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 1:15. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 1:15
Lap 2  - 1:45
Rest - 1:15
Lap 3 - 1:45
Rest - 1:15
Lap 4 - 1:45



TODAY'S REFERENCE POINT