Warm up / Preparation:
- Bring a rage ball out with a group of 5
- Run 100m out and 100m back
- 10 x A-skip + 10 x C-skip
- 3 inchworm push ups
- Rage ball relay 100m out and 100m back. Pivot and chest pass. Demo provided.
- shoulder range of motion and partner stretch
Strength component and skill introduction: Back squat
- Skill intro
- Safety review, spotter responsibilities
- Demonstrate proficiency: set of 8 reps (135 max for guys, 95 for girls)
- 3 sets of 10 reps at a manageable weight (you should NOT struggle with any reps in any set)
- After each set: 6 lunge step reps holding a rage ball
Workout:
Complete 8 reps of each of the following exercises. Go through the list twice.
- 8 bench press
- 8 single arm DB rows (4 each arm)
- 10 jumping jacks
- 10 single skips (in the atrium or outside)
- 12 push ups
- 12 feet-anchored sit ups
Core strength:
- 30 second plank, 30 second RS plank, 30 second LS plank
Notes:
Back squat was pretty easy for me. I think it was easy because I have strong legs, and back squat requires a lot of leg strength. I have done back squat numerous times in the past. The toughest part of this lift is making sure that you get to 90 degrees or lower.
The toughest part of this week for me was the double unders. I could only do 1 at a time and I find them quite difficult. I will continue to work on being able to do double unders and hopefully I will be able to do them consistently soon.
The most enjoyable thing this week for me was benchpress. I really like benchpress because I feel like it measure pure strength. It is one of the things that I would really like to improve on for the future. By the end of the semester I would like to be able to bench 180 lbs.
