"How long are you going to wait before you demand the best for yourself."
--Epictetus
Sunday, July 8, 2018
STRENGTH (see video below for instructions and demonstrations
****performed with the utmost intensity****
1. Towel Row - 3 x 5
Iso/Speed Complex
2A. Iso Pull Up - 5 x 10 seconds
2B. Speed Pull Ups - 5 x 5
Tempo/Shock Complex
3A. Wide Push Up - 3 x 5
3B. Elevated Plyo Push Up - 3 x 5
4. Head Banger - 3 x 10
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
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
--Epictetus
Sunday, July 8, 2018
STRENGTH (see video below for instructions and demonstrations
1. Towel Row - 3 x 5
Iso/Speed Complex
2A. Iso Pull Up - 5 x 10 seconds
2B. Speed Pull Ups - 5 x 5
Tempo/Shock Complex
3A. Wide Push Up - 3 x 5
3B. Elevated Plyo Push Up - 3 x 5
4. Head Banger - 3 x 10
FITNESS
Boys
20 minute jog at a comfortable paceGirls - 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
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
I love this! I feel like Rocky Balboa. Greg, next time let's get the chickens out and chase them around on the blacktop! Greased Lightning!!
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