Day 7: Training Log

Warm up / Preparation:

• Run to the steeple at the north end of the track
• As a group, complete the following:
• 10 c- skips
• 10 opener and 10 closer steps
• 6 spiderman steps with hip raise
• 5 squat hops
• 3 good mornings
• 5 unbroken inchworm push ups
• Run back to the north doors

Skill and bar work: deadlift and rack pull

• Skill overview: body position, range of motion, body position and proprioception, spotter location and responsibilities,
• Safety overview
• Range of motion, demonstrate proficiency with a light set of 8-10 reps (scale: rack pull not deadlift)

Workout: Complete 3 rounds of the following…

• 10 lunge steps carrying a weight (DB, plate, Rage Ball, etc)
• 10 triceps dips (you can use the rocks if we are outside)
• 200m run
• 10 squats holding a rage ball of your choice OR a bumper of your choice
• 10 plate 8s (5 each direction)

Core strength: 

• 10 jacknives – 60 second plank – 10 jacknives – 3 McGill crunch each side