Day 4: Training Log

Warm up / Preparation:

• Run 400m
• Skipping: intro to double under skill + practice
• Squat hop x 5 then squat hop x 10 steps
• A-skip and C-skip x 3 each leg each exercise.
• 3 x good mornings
• 8 Frankenstein steps (4 each leg)
• **If you need a review on any of the previous exercises, ASK A CLASSMATE FIRST then you can come ask Coach if you’re still stuck…
• Triplet: 5 push ups – 10 squats – 15 sit ups (you can have your feet anchored if you want)
• Any additional stretching or ROM you need

PAI 3O/4O Strength component and skill work: Back Squat

• Skill intro
• Safety review, spotter responsibilities
• Demonstrate proficiency: set of 8 reps (check with Coach for max resistances today please)
• 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

PAI 2O1 Strength Component and skill work: back squat 

• skill intro: we will work with resistance bars up to EMPTY OLYMPIC bar but will not go beyond that resistance today
• Safety procedures and review, spotter responsibilities
• Demonstrate proficiency: 6 consecutive reps then spot a classmate then 6 more consecutive reps

3O1/4O1 workout:

Complete 2 rounds of the following:

• 8 rage ball squats
• 8 vertical jumps holding DBs
• 10 jumping jacks
• 10 single skips
• 12 push ups
• 12 feet-anchored sit ups

201 Workout:

Complete 2 rounds of the following:

• 8 body bar/empty bar squats
• 8 vertical jumps holding a rage ball or med ball
• 10 jumping jacks
• 10 single skips
• 12 push ups
• 12 feet-anchored sit ups

Core strength (everyone):

• 5 good mornings – 15 jacknives – 1 minute plank