Week 4:
Be Consistent.
”I Fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee
Workout 19
Date: Monday June 16th
Goals:
Building Connective Tissue for Legs.
Hypertrophy in arms.
Have Fun
Warm up:
Bike/Row 3 Min
Complete the following in 10 yards down and back.
-Bear Crawl
-Crab Walk
-Active Spiderman
-Forward Roll
-Duck Walk
-10 Squat to Reverse Plank
Barbell warm up 2x’s
-5 Good Mornings
-5 Back Squat
-5 Strict Press.
Strength: Tempo/Pausing Back Squat
Build up to 70% of back squat.
5 sets of 3 reps.
One rep consist of…
5 seconds down.
5 second pause at bottom of the squat.
Stand up quickly.
Rest 3 minutes between sets.
Bodybuilding:
5 sets:
8 DB Bench Press 60%
3 Tempo Chin Ups.
10-20 seconds down
Rest as Needed.
Finisher:
3 Sets.
30 Running sit ups.
1 Minute Plank
2 Minute Rest.
Roll out
Smash out Shoulders and Chest. With Lacrosse Ball.
1 Minute of Deep Squat.
10 Shadow Boxes
Workout 20
Date: Tuesday June 17th
Goals:
Change Directions with Speed
Have Fun
Warm up:
3 Minute Jump Rope
In 10 Yards do the following down and back
-Bear Crawl, Forward and Reverse
-Carab Walk, Forward and Reverse
-Deep Lunge and Twist
-Active Spiderman
-Quad Stretch and Touch Toes
-3 Air Squats with 1 Broad Jump
Then 3 sets in 10 yards down and back.
-Walk on Toes
-Walk on Heals
Plyometrics:
The following will be done in 20 yards forward and 20 yards reverse.
3 sets:
Double Leg Hop.
Left Leg Single Leg Hop.
Right Leg Single Leg Hop.
Rest 1 Minute between sets.
Strength/Speed/Mobility for Running.
3 sets. 10 Yards down and back each movement.
Single Leg A Skip.
A Skip
B Skip
After the 3 sets, do one set of:
Grapevine. 50 Yards down and back.
METCON: TOMAHAWK (Partial)
1 Set warm up.
3 Sets working. The goal here is to finish in 40 seconds.
One set of the partial Tomahawk is…
Start on the 0 Yard line. Sprint Forward 20 Yards.
Back Peddle 10 Yards.
Repeat until you finish sprinting through the 30 yard line on the other side of the field.
Starting at 0. Sprint forward to 20, backpedal to 10. Forward to 30, backpaddle to 20. Forward to 40 backpaddle to 30. Forward to 50, backpaddle to 40. Forward to 40, backpaddle to 50. Forward to 30.
Standard: Finish in 0:40 Seconds
Intermediate: Finish in 0:47 Seconds
Beginner: Finish in 0:55 Seconds
Finisher:
100 Tuck Ups
Mobility.
Smash Out Calves and Shin with Lacrosse Ball.
Down Dog, Peddle Out Feet.
Pigeon Stretch
Couch Stretch
Workout 21
Date: Wednesday June 18th
Goals:
Strengthening tendons in the lower leg. And Stability
Have Fun
Warm up:
Bike/Row 3 Min
Complete the following in 10 yards down and back.
-Bear Crawl
-Crab Walk
-Active Spiderman
-Forward Roll
-Duck Walk
-10 Squat to Reverse Plank
Barbell warm up 2x’s
-5 Good Mornings
-5 Back Squat
-5 Strict Press.
Skill Work: Clean and Jerk
5 sets of 5 Hang Clean and Jerk Reps
One Rep includes the following.
5 Second Pause at the bottom of the hang.
5 Second Pause at the bottom of the squat.
5 Seconds at the bottom of the dip, when you catch the bar.
Rest 2 minutes between sets.
*Stay light today. Empty barbell is okay. If you choose to add weight, keep perfect form.
Strength:
5 sets:
Tempo Elevated Goblet Squat.
5 seconds down, 5 seconds up. Stay on tippy toes. Heals off the ground.
1:30 Minute Wall Sit.
Rest 2:30 Minutes between sets.
Standard: Build up to 100Lbs Plus
Intermediate: Build up to 60lbs Plus
Beginner: Build to 30lbs Plus
Mobility.
2 Light Sets.
10 Cossack Squats.
5 Windmills each side.
Then…
Roll out 1-2 Minutes each.
Glutes/Hamstrings/Quads
Workout 22
Date: Thursday, June 19th
Goals:
Put forth effort, even when tired. Get to top speed fast!
Have Fun
Warm up:
3 Minute Jump Rope
In 10 Yards do the following down and back
-Bear Crawl, Forward and Reverse
-Carab Walk, Forward and Reverse
-Deep Lunge and Twist
-Active Spiderman
-Quad Stretch and Touch Toes
-3 Air Squats with 1 Broad Jump
Then 3 sets in 10 yards down and back.
-Walk on Toes
-Walk on Heals
Plyometrics:
The following will be done in 20 yards forward and 20 yards reverse.
3 sets:
Double Leg Hop.
Left Leg Single Leg Hop.
Right Leg Single Leg Hop.
Rest 1 Minute between sets.
Strength/Speed/Mobility for Running.
3 sets. 10 Yards down and back each movement.
Single Leg A Skip.
A Skip
B Skip
After the 3 sets, do one set of:
Grapevine. 50 Yards down and back.
Speed:
Easy 3 sets building intensity. Ending at 80% effort.
100 Meter Run.
Walk back.
Then…
5 sets.
1 ladder.
0 to 5 yards and back.
0 to 10 yards and back.
0 to 15 yards and back.
0 to 20 yards and back.
Record Each Set
Rest 2 minutes after each set.
Standard: Sub 0:23 Seconds.
Intermediate: Sub 0:27 Seconds
Beginner: Sub 0:30 Seconds
Finisher:
3 sets.
Run 200 Meters.
Walk 200 Meters.
Mobility.
1 Minute each.
Smash Out Ankles/Calves/Shines.
Down Dog, Peddle out feet.
Pigeon Stretch
Couch Stretch
10 Cossack Squats
Workout 23
Date: Friday, June 20th
Goals:
Build Strong Shoulders & Core.
Have Fun
Warm up:
Bike/Row 3 Min
Complete the following in 10 yards down and back.
-Bear Crawl
-Crab Walk
-Inch Worm
-Forward Roll.
-10 Lu Raises.
Strength: Strict Press
1 Set of 20 reps just the barbell.
Then 5-7 sets.
3 reps (Building each set to max effort)
Rest 3-4 minutes between sets.
After last set,
1 Set of 20 reps at 50% of your heavy 3 reps.
METCON. 15 EMOM
15 minutes:
Minute 1: 20 Mike Tyson Push Ups.
Minute 2: 30 Russian Twists.
Minute 3: Rest.
Standard: 35lbs For Russian Twists.
Intermediate: Regular Push ups. And 20lbs for Russian Twists.
Beginner: Kneeling Push Ups: No Weight for Russian Twists.
Mobility 1 minute each.
Smash chest and shoulders. 6 Minutes
Child’s Pose 1-2 Minutes.
Workout 24
Date: Saturday, June 21st.
Goals:
Time under tension
Mobility
Warm up:
400 Meter Walk
200 Meter Light Jog
10 Ankle Rolls each direction for each foot.
In a 20 Yard Distance
High Knees
Butt Kickers
Grape Vine with High Knee
Single Leg A Skip
A Skip
B Skip
Focus: Run
1.5 Mile Run or 12-15 Minutes of running
15-30 Minutes focused on Rolling Out or Yoga
2 Min Per Muscle Group on legs
Cossack Squats
Shadow Box
Down Dog & Peddle out feet.