Warm up / Preparation:

• Bring a rage ball out with a group of 5
• Run 100m out and 100m back
• 10 x A-skip + 10 x C-skip
• 3 inchworm push ups
• Rage ball relay 100m out and 100m back.  Pivot and chest pass.  Demo provided.
• shoulder range of motion and partner stretch 

  Strength component and skill introduction: Back squat

  • Skill intro
  • Safety review, spotter responsibilities
  • Demonstrate proficiency: set of 8 reps (135 max for guys, 95 for girls)
  • 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

  Workout:

  Complete 8 reps of each of the following exercises.  Go through the list twice.

  • 8 bench press
  • 8 single arm DB rows (4 each arm)
  • 10 jumping jacks
  • 10 single skips (in the atrium or outside)
  • 12 push ups
  • 12 feet-anchored sit ups

  Core strength:

  • 30 second plank, 30 second RS plank, 30 second LS plank

 

Notes:

Back squat was pretty easy for me. I think it was easy because I have strong legs, and back squat requires a lot of leg strength. I have done back squat numerous times in the past. The toughest part of this lift is making sure that you get to 90 degrees or lower.

The toughest part of this week for me was the double unders. I could only do 1 at a time and I find them quite difficult. I will continue to work on being able to do double unders and hopefully I will be able to do them consistently soon.

The most enjoyable thing this week for me was benchpress. I really like benchpress because I feel like it measure pure strength. It is one of the things that I would really like to improve on for the future. By the end of the semester I would like to be able to bench 180 lbs.

Warm up / Preparation:

• Bring a skipping rope outside then run a lap of the track (400m) leave the ropes where you start your lap.
• Skipping + skill demo: double unders
• Opener/closer walk/skip demo
• 10 x A-skip + 10 x C-skip
• 5 x inchworm push ups
• Back inside for any stretching, etc you need 

   

  Assessments:Wall Arm Slide

  • Maintain lower back contact in initial position
  • Contact with 4 points (head, hands, elbows, scapula) until elbow = top of ears
  • Maintain all contact points throughout movement
  • Chin parallel to ground

  Ankle flexibility measurement

  • Thigh parallel to ground
  • Neutral spine (even through additional assessment stages)
  • Foot and heel contact with floor: how do we ensure this visually?
  • Estimate the distance from the wall at which athlete can no longer make knee contact

  Lift / Skill: Bench press and complementary movement(s)

  • Positioning and safety
  • Proper range of motion
  • Spotter responsibilities
  • Demonstrate proficiency: 1 set of 8-10 reps + 2 reps with assistance/failure

  Single Arm DB row (lawn mowers)

  • positioning spine angle, shoulder position, support position, failure
  • Demonstrate proficiency: 1 set of 5 reps each arm.  Get feedback from a peer (nobody lifts without a spotter)

  Workout:

  • Bench press: 3 sets of 8 (light resistance… 50% 3RM if you know it, ask for help if you aren’t sure how much to lift)
  • After each set: 5 single arm DB rows each arm

  THEN

  • 3 sets of 5 pull ups + 5 rage ball chest pass and squat with a partner (demo provided)

  THEN

  • 30 second plank while your partner performs stork stand while chinning rage ball (demo provided).  Do this twice, switch legs for the stork stand each time.

 

Notes:

Today single under skipping was easy for me but double unders ended up being much more difficult than expected as I was only able to do one at a time. That will be something that I will work towards being able to do ; double unders consistently.

I passed both assessments. The wall arm slide seemed to be quite easy for me and my group, while the ankle measurement was quite difficult.

Today we introduced bench press. It was easy for me because I have benched many times before. Although, I think bench press will be one of my weaker lifts because I do better with leg type lifts. I would love to increase my upper body strength this year.

The workout was easy for me because once again it included lots of benchpress and I have lots of experience with it. As well, the workout was not very high intensity which I find makes things a lot easier for me.