The new conditioning is definitely proving to be at the right level of intensity. The boys are noticing a level of residual fatigue from the coditioning. It will be interesting to see how they feel today after about 36hrs of rest.
Will remove the injurty prevention and add the LEG conditioning and LEG injury prevention instead.
LEG INJURY PREVENTION (10min)
- 1 length FX Ankle ins and outs
- 1min single leg balance on tumble track or soft mat (eyes closed) (ea leg)
- 2 x 50 calf raises bounces.
- 2 x length Single leg tuck jumps and stick
LEG CONDITIONING (30min)
CIRCUIT 1 x 4 cycles (30sec rest between cycles)
5x standing backs --> box top floor pushes ( 2 x floor length) --> 5 x snap downs to punch on top or back tuck rebound
CIRCUIT 2 x 4 cycles
Lunge walks (2 x 20 or 25lbs dumbells +weight belt) x 2 lenghts --> 1/2 squats with calf raise with partner x 10 --->Box top rebounds x 10 (wearing weight belt)
Do conditioning before floor (Floor starts at 7, so 6:25 (after break) conditioning
- 3 x 10 Inverted cross pullouts using bungee
- 25 press to HS
- 6 x Rope climbs (2 in a row)
- 3 x 1min Rings HS (feet inside cables) or using bar on low rings
- 3 x 7 Pelecan (on low rings)
- 2 x 5 Swinging dips (sequence (i spot) 5 x swings dip to HS, backup rise to HS from upper arm, front upprise )Kids that are not able to handle the sequence will do on swining dips and front-uprise swing to HS
- 3 x 10 ab roller (on knees or front support)
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