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Channing

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“The best competition I have is against myself, to become better.” - John Wooden

Goals

Goal #1: Eliminate distractions.
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

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!
  • W1: Day 1
  • W1: Day 2
  • W1: Day 3
  • W1: Comments
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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).
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 
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 ​

Week 2

  • W2: Day 1
  • W1: Day 2
  • W1: Day 3
  • W2: Comments
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Week 3

Week 4

Workout Library

Month 1
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