Thursday, September 25th, 2014; B Day
Friday, September 26th, 2014; A Day
DYNAMIC WARM-UP:
1. Jog - Two Lengths,
2. Backpedal - Two Lengths, 3. High Knees - Two Lengths, 4. Butt Kicks - Two Lengths, 5. Power Skips - Two Lengths, 6. Lateral Shuffle - Two Lengths, 7. Bear Crawl - Two Lengths, 8. Basic Dot Drill - Two Lengths.
Skill Work/New Movement Development:
1. Hand Release Push-ups
Considerations:
* Compare the plank to the push-up position and discuss the importance of the push-up,
* Introduce the push-up,
* Introduce progression,
* Discuss range of motion, importance to integrity of movement as well as overall strength development.
W.O.D.
1. Complete three rounds of the exercises listed below, for time. Work on performing the exercises correctly.
A. Hand Release Push-ups, Five Repetitions,
B. Air Squats, Twelve Repetitions.
Skill Work/Competition
Basic Dot Drill Challenge
How many times can you complete the basic dot drill in sixty seconds?