“The best competition I have is against myself, to become better.” - John Wooden
Goals
Goal #1: Eliminate distractions.
Goal #2: Stay consistent.
Goal #3:
Goal #2: Stay consistent.
Goal #3:
Muscular Endurance Tests
Push Ups |
Forearm Plank |
Wall Sit |
INVBBR |
Side Plank |
Dead Hang |
5-4-22 20 M |
5-2-22 1:12 |
Value |
5-11-12 12 |
5-2-22 L: 0:36 | R: 1:01 |
5-11-12 36.4 |
Strength Tests
Squat |
Deadlift |
Clean |
Bench |
TGU 3RM |
Value |
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Aerobic Capacity Tests
Mile Run |
400m Run |
200m Sprint |
40yd Dash |
Value |
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Month Two
Let's get it!! So excited for you. Keep crushing it!
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MOBILITY PRESCRIPTION
FR Calves & Quads WARM UP 2 Rounds 1:00 Jump Rope 10 Single Arm Hip Bridge Press, R. 10 Single Arm Hip Bridge Press, L. 5 Pause Wall Squats @ 1:3:x:0 (3 second pause at the bottom) 5 Bootstrappers 2 Rounds 3 Front Squats @ 1:3:x:0 (hold for 3 seconds at the bottom) Start with empty barbell, increase weight gradually each round. 3 Box Jumps Increase height each round. 1:00 Wall Quad Stretch (0:30 each side) |
TEST
Wall Sit RETEST! Forearm Plank Side Plank, R. Side Plank, L. STRENGTH E4MOM: 5 Rounds Increase Squat weight each round if possible. 5 Pause Front Squats @ 1:3:x:0 >5 Seated Box Jumps >15 Heavy Russian Kettlebell Swings >1:00 Farmer's Carry (from last Deadlift) CORE ACCESSORY EMOM: 5 Rounds 0:20 Hollow Hold 10 Body Raises EMOM: 5 Rounds 0:20 Side Plank, R. 0:20 Side Plank, L. |
COACHES NOTES
E5MOM stands for Every 5 Minutes on the Minute. Set up your phones timer somewhere you can see it, and hit start. Complete the 6 Front Squats, 4 Box Jumps, 12 KB Deadlifts, and 1:00 Farmer's Carry within the 5 minutes. Whatever time you have left is your rest. At 5:00 on the timer, repeat. At 10:00, repeat. And so on, until 25 minutes (5 rounds).
E5MOM stands for Every 5 Minutes on the Minute. Set up your phones timer somewhere you can see it, and hit start. Complete the 6 Front Squats, 4 Box Jumps, 12 KB Deadlifts, and 1:00 Farmer's Carry within the 5 minutes. Whatever time you have left is your rest. At 5:00 on the timer, repeat. At 10:00, repeat. And so on, until 25 minutes (5 rounds).
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MOBILITY PRESCRIPTION
LxB Feet LxB Alternating Calf/Achilles Stretch Banded Ankle Distraction WARM UP 150m Row 20 Second Bear Hold 5 Inch Worms 200m Row 5 Light Pendlay Rows 5 Reverse Lunges (R + L = 1) 10 Walking Quad Stretch 10 Leg Swings 5 Moderate Pendlay Rows |
STRENGTH
EMOM: 7 Rounds 8, 8, 8, 7, 7, 6, 6 Pendlay Rows (decrease reps each round as indicated) "GASOLINE IN MY VEINS" 30 Minute Time Cap 3 Rounds 150m Row + 50m 25ft Weighted Bear Crawl @ 25# (plate) 25ft Overhead Walking Lunges @ 25# 3 Rounds 300m Row - 50m 25ft Sideways Weighted Bear Crawl, R. 25ft Sideways Weighted Bear Crawl, L. 50 Lemon Squeezes Score = total time |
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MOBILITY PRESCRIPTION
Running & Jumping Prep 10 World's Greatest (5R/5L) 2:00 Pigeon WARM UP 400m Jog 25m each Running Warm Up: A-Marches B-Marches A-Skips B-Skips Hip Closers Hip Openers Frankenstiens Quad Stretch |
TESTING
Push Ups (compare to 20 modified on May 4th) Mile Run |
COACHES NOTES
No one ever likes to see a timed mile on their workout programming, but get out there, enjoy the beautiful weather, and see what you've got!! Wear a watch and aim to have consistent laps for the first 3, and then see if you can push the pace the last lap! You've got this gal :D
No one ever likes to see a timed mile on their workout programming, but get out there, enjoy the beautiful weather, and see what you've got!! Wear a watch and aim to have consistent laps for the first 3, and then see if you can push the pace the last lap! You've got this gal :D
Week 2
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