Day 6: Training Log

Warm up / Preparation:

• Run 400m then skip (3 minutes combined).  Be sure to attempt double unders; keep working on this skill
• 10 A-skip + 10 C-skip
• 10 shuffle jacks (5 each direction)
• 10 backward lunge steps
• 10 frankenstein steps
• 2 x 20m acceleration (walk back rest)
• Shoulder ROM
• Stretch, rollers, etc

Mobility:

• Band work for shoulders: 1 hand external rotation x 5 each arm + 1 hand internal rotation x 5 each arm + pull-aparts x 10 + lateral raises x 10 + supine external rotation x 10
• Partner band work: lateral acceleration 2 x 5 each direction

Mid-week chipper:

Complete 50 reps of each of the following activities.  You may complete these in any order, and you do not need to complete one exercise before moving on to another.  The one requirement: do not stop moving until you have completed all reps of all exercises.  Work with a classmate to stay motivated.

• Double unders (scale = 150 singles)
• Squats with a DB of your choice in front rack position (form and skill work)
• Push ups (at least 20 MUST be flare push ups)
• Sit ups
• Calories on the rower (minimum requirement: row your age in cals)

Core strength:

We will complete this together at the end of class.

• McGill crunch x 6 – plank x 1 minute – leg flare x 15

Notes:

Absent.