Day 5: Training Log

Warm up / Preparation

• Run 400m
• 5 shuffle jacks in each direction (demo provided if necessary)
• 3 spiderman steps with hip lift each leg (demo provided)
• 10 A-skip
• 3 inchworm push ups
• 5 opener/closer walk steps each leg
• 5 slow wall arm slides (W-Y-I)
• 5 burpees

Strength component / skill overview: Bench press

• Skill intro
• Safety review, spotter responsibilities, range of motion, progression, breathing.
• Demonstrate proficiency.  Check with Coach for max resistances today.
• 3 sets of 10 reps
• Concept intro/review: complimentary resistance training and working agonist/antagonist muscle groups / ROM.
• After each bench press set: 8 single arm DB rows each arm

2O1/3O1/4O1 workout:

Complete 3 rounds of the following AND between each round, attempt 3 pistol (single leg) squats each leg.  Demo provided as necessary:

• 10 lunge steps (challenge: plate OH)
• 8 HR push ups
• 6 KB swings (to parallel)
• 4 burpees

Core strength:

We will complete this AS A GROUP at the end of class.  Rationale / theory: why do we complete core work AFTER strength work?

Notes:

My easiest way to check HR is to count how many beats I get in 15 seconds, and then times that number by 4.

My favourite warmup exercise is the openers and closers. I like them because I find they are very helpful for almost any workout exercise.

We do core after the workout because if we are tired during the workout it won’t be as effective. Therefore, we do the workout fresh and core later.