Sunday - Active Rest x 15’ (Jog, Bike, Swim, etc.)
Monday
1. Warm-up (W.U.)
2. Acceleration Development: 3 x 3 x 5m, 10m, 15m *1’/2-3’
3. Multiple Throws: Bomb x 5
OVERHEAD BACKWARDS (OHB)
BETWEEN THE LEGS FORWARD (BLF)
HAMMER HIP THROW LEFT
HAMMER HIP THROW RIGHT
SQUAT CHEST THROW
4. Cool Down (C.D.): 5’ Bike or Jog/Skip
Tuesday
1. Warm-up (W.U.)
2. Bike Fartlek: 15’ w/ 1’ On 2’ Off
3. General Strength (G.S.): Waterloo x 6-8
4. G.S.: Pillar x 6-8
5. Hurdle Mobility
6. C.D.: 5’ Bike or Jog/Skip
Wednesday
Off – Complete Rest
Thursday
1. Warm-up (W.U.)
2. Acceleration Development: 4 x 5m, 4 x 10m *1’/2-3’
3. Multiple Throws: Grenade x 5
OVERHEAD BACKWARDS (OHB)
1 HOP W OHB
BETWEEN THE LEGS FORWARD (BLF)
1 HOP W BLF
4. Cool Down (C.D.): 5’ Bike or Jog/Skip
Friday
1. Warm-up (W.U.)
2. Bike Fartlek: 15’ w/ 30” On 1’ Off
3. General Strength (G.S.): Bataan x 6-8
4. G.S.: Pedestal x 5-6
5. Hurdle Mobility
6. C.D.: 5’ Bike or Jog/Skip
Saturday
Off – Complete Rest
Saturday, June 4, 2011
Wednesday, May 18, 2011
FRIDAYS: FOLLOWING DAILY WARM-UP
1. DAILY WARM-UP videos posted below
2. Stadium sprints
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS
REST 2 - 3 MINUTES
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS
3. MJ RUDIMENT x 10 meters
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS
4. Weight Training
1. DB Bench Press: 2 x 10, 2 x 8
Pull-ups or SUPINE PULL-UPS: 4 x 8
2. LUNGE GOOD MORNINGS: 4 x 10 @ 20% Body Weight
Seated Russian Twist: 3 x 10 w/10 lbs
5. BBALL WORKOUT
2. Stadium sprints
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS
REST 2 - 3 MINUTES
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS: REST 1 MIN.
Sprint up stadium, DO NOT SKIP STAIRS
3. MJ RUDIMENT x 10 meters
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS
4. Weight Training
1. DB Bench Press: 2 x 10, 2 x 8
Pull-ups or SUPINE PULL-UPS: 4 x 8
2. LUNGE GOOD MORNINGS: 4 x 10 @ 20% Body Weight
Seated Russian Twist: 3 x 10 w/10 lbs
5. BBALL WORKOUT
THURSDAYS: FOLLOWING DAILY WARM-UP
1. DAILY WARM-UP (VIDEOS POSTED BELOW IN A SEPARATE BLOG)
2. GS BATAAN 6-8 reps each
SINGLE LEG SQUAT
TOE TOUCHES
PUSHUPS
BACK HYPERS
YOGI HAMSTRING LEANS
SIDE UPS
LUNGE GOOD MORNING
ROCKY PUSH UP
LUNGE WALK
PUSH UP TOE WALK
PRONE FLEX KNEE HIP EXT.
DBL LEG EAGLES
3. GS PEDESTAL 5-6 reps each
PRONE, ELBOW STAND, SINGLE LEG RAISE
SUPINE, ELBOW STAND, SINGLE LEG RAISE
PRONE, HAND STAND, SINGLE LEG RAISE
SUPINE, HAND STAND, SINGLE LEG RAISE
LATERAL, ELBOW STAND, SINGLE LEG RAISE
LATERAL, HAND STAND, SINGLE LEG RAISE
PRONE, ELBOW STAND, FLEXED KNEE THIGH LIFT
SUPINE, FLEXED KNEE, HIP LIFT
CRUNCH: LOW REACH
CRUNCH: LOW REACH WITH TWIST
4. Hurdle Mobility
Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg) Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under Do Both R and L
Extras for serious athlete training
2. Small tempo run
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%,walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
2. GS BATAAN 6-8 reps each
SINGLE LEG SQUAT
TOE TOUCHES
PUSHUPS
BACK HYPERS
YOGI HAMSTRING LEANS
SIDE UPS
LUNGE GOOD MORNING
ROCKY PUSH UP
LUNGE WALK
PUSH UP TOE WALK
PRONE FLEX KNEE HIP EXT.
DBL LEG EAGLES
3. GS PEDESTAL 5-6 reps each
PRONE, ELBOW STAND, SINGLE LEG RAISE
SUPINE, ELBOW STAND, SINGLE LEG RAISE
PRONE, HAND STAND, SINGLE LEG RAISE
SUPINE, HAND STAND, SINGLE LEG RAISE
LATERAL, ELBOW STAND, SINGLE LEG RAISE
LATERAL, HAND STAND, SINGLE LEG RAISE
PRONE, ELBOW STAND, FLEXED KNEE THIGH LIFT
SUPINE, FLEXED KNEE, HIP LIFT
CRUNCH: LOW REACH
CRUNCH: LOW REACH WITH TWIST
4. Hurdle Mobility
Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg) Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under Do Both R and L
Extras for serious athlete training
2. Small tempo run
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%,walk 50 meters
Run 100 meters @ 80%
WALK 150 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%, walk 50 meters
Run 100 meters @ 80%
Tuesday, May 17, 2011
WEDNESDAYS: FOLLOWING DAILY WARM-UP
1A. DAILY WARM-UP (SCROLL DOWN TO WATCH WARM-UP VIDEOS ON BLOG)
1. SPRINTS
3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)
REST 5 MINUTES
3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)
2. MJ KILIMANJARO x 8
videos coming soon
STAR JUMPS
180 JUMPS
SPEED SKATER
LINE HOPS
DYNAMIC STEP-UPS
DOUBLE LEG BUTT KICK JUMP
3. WEIGHT TRAINING
1. DB Incline Press: 2 x 10, 2 x 8
Single Leg DB Row: 4 x 10
2. DB Step-ups: 4 x 10 @ 20% Body Weight
Standing Russian Twist: 3 x 10 w/10 lbs
4. BBALL WORKOUT
1. SPRINTS
3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)
REST 5 MINUTES
3 x 20m sprint (REST 2 MIN AFTER EACH SPRINT)
2. MJ KILIMANJARO x 8
videos coming soon
STAR JUMPS
180 JUMPS
SPEED SKATER
LINE HOPS
DYNAMIC STEP-UPS
DOUBLE LEG BUTT KICK JUMP
3. WEIGHT TRAINING
1. DB Incline Press: 2 x 10, 2 x 8
Single Leg DB Row: 4 x 10
2. DB Step-ups: 4 x 10 @ 20% Body Weight
Standing Russian Twist: 3 x 10 w/10 lbs
4. BBALL WORKOUT
MONDAYS; Following DAILY WARM-UP
1A. WARM-UP (SEE WARM-UP BLOG POST)
1. Sprints
3 x 5 yd sprints REST ONE MINUTE BETWEEN EACH SPRINT/ 3 MIN. BETWEEN SETS
3 x 10 yd sprints
3 x 15 yd sprints
2. M.J. RUDIMENT x 10m
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS
3. WEIGHT TRAINING
1. Bench Press: 2 x 10, 2 x 8
Supine Pull-ups: 4 x 8
2. DB Squat Press: 4 x 8 @ 20-33% Body Weight
Standing Wipers: 3 x 10 w/10 lbs
4. BBALL WORKOUT
1. Sprints
3 x 5 yd sprints REST ONE MINUTE BETWEEN EACH SPRINT/ 3 MIN. BETWEEN SETS
3 x 10 yd sprints
3 x 15 yd sprints
2. M.J. RUDIMENT x 10m
SKIP FOR HEIGHT
SKIP FOR DISTANCE
SINGLE LEG FORWARDS
SINGLE LEG BACKWARDS
DOUBLE LEG FORWARDS
DOUBLE LEG BACKWARDS
LLRR W LOW AMPLITUDES
MEDIALS
3. WEIGHT TRAINING
1. Bench Press: 2 x 10, 2 x 8
Supine Pull-ups: 4 x 8
2. DB Squat Press: 4 x 8 @ 20-33% Body Weight
Standing Wipers: 3 x 10 w/10 lbs
4. BBALL WORKOUT
TUESDAYS; FOLLOWING DAILY WARM-UP
1. Warm-up
2. GS Waterloo x 6-8
PRISONER SQUATS
V-SITS
PUSHUPS
BACK HYPERS W/ TWIST
ROCKET JUMPS
LEG TOSS
ROCKY PUSH UPS
WRESTLERS BRIDGE
COSSACK EXTENSION
CRUNCH SIT-UPS
DECLINE PUSHUPS
PRONE SINGLE LEG HIP EXT.
3. GS Pillar x 6-8
V-SITS
BACK HYPERS
LEG TOSS
WRESTLERS BRIDGE
CRUNCH W/ TWIST
PRONE FLEXED KNEE HIP EXT.
TOE TOUCHES
BACK HYPERS W/ TWIST
L OVERS
SIDE UPS
DBL. LEG EAGLES
LOW LEVEL BICYCLES
PELVIC TILT ISOMETRIC
PELVIC TILT W/ LEG CRUNCH
4. Hurdle Mobility
Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg) Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under Do Both R and L
The following is "extra credit" for more serious athletic training
Short Agilities: x 3 Each
Workout
2. GS Waterloo x 6-8
PRISONER SQUATS
V-SITS
PUSHUPS
BACK HYPERS W/ TWIST
ROCKET JUMPS
LEG TOSS
ROCKY PUSH UPS
WRESTLERS BRIDGE
COSSACK EXTENSION
CRUNCH SIT-UPS
DECLINE PUSHUPS
PRONE SINGLE LEG HIP EXT.
3. GS Pillar x 6-8
V-SITS
BACK HYPERS
LEG TOSS
WRESTLERS BRIDGE
CRUNCH W/ TWIST
PRONE FLEXED KNEE HIP EXT.
TOE TOUCHES
BACK HYPERS W/ TWIST
L OVERS
SIDE UPS
DBL. LEG EAGLES
LOW LEVEL BICYCLES
PELVIC TILT ISOMETRIC
PELVIC TILT W/ LEG CRUNCH
4. Hurdle Mobility
Lateral Alternate Leg Skip (Flex Leg)
Lateral Alternate Leg Skip (Str. Leg)
Hurdle Walkover (Const. Lead Leg) Do Both R and L
Hurdele Walkover (Alt. Lead Leg)
Over-Under Do Both R and L
The following is "extra credit" for more serious athletic training
Short Agilities: x 3 Each
Workout
Monday, May 16, 2011
DAILY WARM-UP DONE EVERRRRYYYYDAYYYYY
DAILY WARM-UP (EVERYDAY)
1. Jog 50 meters, Skip 100m, Side Shuffle Right Lead Leg 50m, Side Shuffle L Lead Leg 50m, Backpedal 50m, Jog 50m. (ADDS UP TO ONE LAP AROUND A TRACK)
2. Dynamic Warmup 20 meters each x 1
A SKIPS
B SKIPS
BUTT KICK
BACKWARD SKIP
BACKWARD RUN
LATERAL SHUFFLE
CROSSOVERS
CARIOKA
LUNGE WALK
POWER SKIP HEIGHT
POWER SKIP DISTANCE
3. Dynamic Flexibility x 10
LEG SWINGS (FRONT & LATERAL)
SCISSORS FRONT
SCISSORS LATERAL
EAGLES
REVERSE EAGLES
MULE KICKS & LEG WHIPS
1. Jog 50 meters, Skip 100m, Side Shuffle Right Lead Leg 50m, Side Shuffle L Lead Leg 50m, Backpedal 50m, Jog 50m. (ADDS UP TO ONE LAP AROUND A TRACK)
2. Dynamic Warmup 20 meters each x 1
A SKIPS
B SKIPS
BUTT KICK
BACKWARD SKIP
BACKWARD RUN
LATERAL SHUFFLE
CROSSOVERS
CARIOKA
LUNGE WALK
POWER SKIP HEIGHT
POWER SKIP DISTANCE
3. Dynamic Flexibility x 10
LEG SWINGS (FRONT & LATERAL)
SCISSORS FRONT
SCISSORS LATERAL
EAGLES
REVERSE EAGLES
MULE KICKS & LEG WHIPS
Sunday, January 16, 2011
Jan 16
Two ball dribbling routine
followed by
CrossFit Mom Warm-Up
2 rounds 200m walk or 1/2 mile bike 10 squats 10 good mornings (broomstick or PVC) 10 shoulder press (broomstick or PVC) WOD 5 rounds 1/2 mile bike 10 push ups 10 good mornings #45 bar 10 pull ups |
Saturday, January 1, 2011
Jan. 2
Warm-Up
2:30 on arm cardio thing
2 rounds
10 assisted dips
5 seated rows
10 Single Leg RDL
WORKOUT
1 MILE BIKE
5 rounds
20 seconds of push-ups, 10 seconds of rest (Coach Jones wall push-ups)
5 rounds
20 seconds of squats, 10 seconds of rest
5 rounds
20 seconds of push-up position knees to elbows, 10 seconds of rest (Coach Jones bridge)
5 rounds
20 seconds of stairmaster, 10 seconds of rest
1 MILE BIKE
2:30 on arm cardio thing
2 rounds
10 assisted dips
5 seated rows
10 Single Leg RDL
WORKOUT
1 MILE BIKE
5 rounds
20 seconds of push-ups, 10 seconds of rest (Coach Jones wall push-ups)
5 rounds
20 seconds of squats, 10 seconds of rest
5 rounds
20 seconds of push-up position knees to elbows, 10 seconds of rest (Coach Jones bridge)
5 rounds
20 seconds of stairmaster, 10 seconds of rest
1 MILE BIKE
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