Day 24: Training Log

Warm up / Preparation:

• Run 400m
• Skip 1 minute, vary your speed
• 10 x A-skip – 10 x C-skip – 10 x opener and closer march
• 5 x lunge step – 5 x push ups – 5 x lunge steps – 10 x jumping jacks
• 10 grapevine in each direction – 10 Frankenstein steps
• 5 BW squats as low as possible with the following count: 8 down – 4 up (so in other words… SLOW!!)
• Any other stretching, bands, rollers you need.  Rumble roller spike ball in Coach’s office… ask if you want to try… for pretty specific muscle locations.

Strength Component: Back squats

• warm up set of 10
• 3 sets of 10 reps @ 55-65% of your 5×5 / 5×3 results (you should not have issues with ANY reps until the last half of the last set!)
• After each set: 3 ball slams + 3 max vertical jump

Workout:

AMRAP 10:

Set your timer/watch for 10 min.  Do not stop the clock for rest or water breaks but keep working as you are able.  Complete as many rounds of the following in 10 minutes:

• 7 thrusters (115/75 max)
• 7 ball slams
• Farmers carry to west doors and back (RH carry out LH carry back OR scale to carry rage ball in rebounding position elbows out ABSOLUTELY NO OH CARRY).

Core strength:

• 20 sit ups – 10 Russian twists – 1 minute plank

Notes:

After the testing phase, I was quite sore. In order to be less sore I must stretch, move my muscles, go for runs, etc. I felt good about my results but hope to improve on them in the future.

Over the long weekend, I didn’t have much planned apart from Thanksgiving diner. Im glad I didn’t have much going on because it was a good time to rest and prepare for the upcoming week.

I will be going to the gym after school most days in order to beat my personal scores from testing. I am going to put lots of hard work in and improve those scores.