Week 5, Day 7 - The Final is today - 10 AM CDT

"Hard subjects train the mind.
Hard exercise trains the body.
Hard people train the heart.
Hard times train the spirit.

Do the hard things."
--Ed Latimore, professional boxer


 Sunday, July 8, 2018








CULTURE (watch, learn, dream)
Croatia vs. France (Final), 10am, FOX, Telemundo










ENVIRONMENT

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

 

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 0:45 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 0:45. Repeat until you run 4 laps.

Lap 1 - 1:45
Rest - 0:45
Lap 2  - 1:45
Rest - 0:45
Lap 3 - 1:45
Rest - 0:45
Lap 4 - 1:45

TECHNICAL (see video below for instructions and demonstrations)

Wall Ball/iPod Drill/Bergkamps - you just need one ball and one wall

Your best bang for your buck when it comes to improving your quality is this. Watch Dennis Bergkamp videos. He did wall ball every day as a kid. 

1. Insides x 100 reps
2. Laces x 100 reps
3. Inside Inside, Laces Laces x 100 reps
4. Behind the Leg (Left) x 100 reps
5. Behind the Leg (Right) x 100 reps
6. Double Touch x 100 reps
7. Inside-Outside-INside x 100 reps