Tuesday April 2nd, 2013

For the entire month of April we will have every athlete select ONE skill or movement they wish to obtain or get better at. This skill will be the FOCUS of your warm-up and will be incorporated as skill or movement practice every day. You will still carry on with a typical warm-up to prepare for the workout of the day but will make sure to get a few dedicated minutes to your skill. 

Some choices:
Double unders
Pulling strength
pushing strength
HSPU
OHS
 

A. Press - build to a 1RM
B. Push Press -3,3,3,3; rest 2 min
C. Jerk -5,5,5,5; rest 2 min
( focus on quality of movement)

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tabata push ups - total reps as score.  ALL reps should be perfect. We aren't concerned with how many half-ass push-ups you can do. Even if you have to do only 2 per 20s set make them legit.  -----Make sure to record this number.   This is a good benchmark that will be repeated. 

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Level 1: Front leaning rest.  accumulate 200s. 

Level 2:  3 sets.   Ab wheel roll-out  10-15 reps.  Rest 1 minute between.