Saturday, 12 July 2014

1) Flexibility – Box Hamstring Stretch:  4 x 20 seconds
2) Skills and Drills – Arch-to-Hollow Snap Med-Ball Throws:  3x15, 20/14# @ 10 feet from wall
3) Conditioning

   a) Pull Up Pull Overs:  3x5
   b) Seal Walk:  2 x 30 feet

BEGINNER WEIGHTLIFTING
1) 12 minutes to establish a 1RM Push Press.
2) 12 minutes to establish a 1RM Front Squat.

INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to establish a 1RM Snatch.
2) 12 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
Run:  6 x 400m – Rest 1 minute between each interval.
If you know your 1-mile time, run these at 95% of your mile time.  For example, 7:00 mile time = 1:45 for 400m.  Then, 1:45/0.95 = 1:50 pace for 400m.  Each 400m should take you 1:50.  If you do not have a mile time, run these at 85-90% of your maximum perceived effort.