Week 3, Day 4

"Do something today that your future self will thank you for."
--Andrew Hamm


Thursday, June 28, 2018


CULTURE (watch, learn, dream)
Japan vs. Poland, 9am, FS1, Universo
Senegal vs. Colombia, 9am, FOX, Telemundo
Panama vs. Tunisia, 1pm, FS1, Universo
England vs. Belgium, 1pm, FOX, Telemundo



STRENGTH (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

Work 
1. Power Skip - 3 x 10 yds
2A. Isometric Bulgarian Split Squat - 3 x 5 seconds
2B. Squat Jumps - 3 x 10
3A. Squat - 3 x 10
3B. Rebound Shock Squat Jumps - 3 x 5
4. Hip Thrusts - 3 x 20

 

FITNESS

20 minute run

TECHNICAL (see video below for instructions and demonstrations) Juggling Progression
1. Free Juggling   -   3 minutes
2. Juggling a ball with different size and/or weight   -   3 minutes
    (ex. size 3 ball, tennis ball, grapefruit, etc)
3. Juggling with one high touch and one low touch   -   3 minutes
4. Juggling below knee height   -   3 minutes
5. Juggling at hip height   -   3 minutes
6. Juggling at head height   -   3 minutes

 

TODAY'S REFERENCE POINT