Week 3, Day 7

"If you don't consistently push your own limits, whether physical or mental, or of the imagination, the default result is to descend back into normalcy."
--P.D. Mangan


Sunday, July 1, 2018


CULTURE (watch, learn, dream)
Spain vs. Russia (Round of 16), 9am, FOX
Croatia vs. Denmark (Round of 16), 1pm, FOX 


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. Chin Ups - 3 x 5  -  use the assisted method if needed - https://youtu.be/vuwKkdBzKWk
Iso/Speed Cluster
2A. Isometric Inverted Row - 5 x 10 seconds
2B. Inverted Row - 5 x 10
Tempo/Shock Cluster
3A. Tempo Push Up - 3 x 5
3B. Plyometric Push Up - 3 x 5
4. Bench Dip - 3 x 20

 

FITNESS 

Boys

20 minute jog at a comfortable pace

Girls - our goal is to pass a 7 minute mile fitness test
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

TECHNICAL (see video below for instructions and demonstrations) 

Ball Sensitivity

1. Roll the ball forward with the sole x 100 yards

2. Roll the ball forward with the sole while skipping x 100 yards 

3. Inside rolling with the sole x 100 yards 

4. Outside rolling with the sole x 100 yards 

5. Lateral rolling while walking x 100 yards 

6. Lateral rolling while running x 100 yards 

7. Roll the ball backwards while skipping x 100 yards

 

 

TODAY'S REFERENCE POINT