Daily Training Blog

Warmup | Skills | Strength | Conditioning

Thursday 8/18/11

USAW Level 1 Sports Performance Coach John Moulton works the overhead receiving position. Warmup 3 Rounds 20yd Bearcrawl forward/backward 10 Face the Wall Squats 10 Downward Facing Dog Pushups 10 Halos Power 3x3 Push Press/Jerk (85%) Conditioning "Cindy" AMRAP 20...

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Wednesday 8/17/11

Wednesday 8/17/11

Warmup Dynamic athletic movements Leg Swings 5 minutes Sandbag getups Jumpstretch band shoulder activation Skill Skin the Cat Muscle up Conditioning 5 rounds Run around the square 5 kettlebell snatches per arm 20 kettlebell...

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Tuesday 8/16/11

Tuesday 8/16/11

Warmup Row 500 M PVC Shoulder Mobility 3 rounds 3 Kettlebell windmills per side 5 Kettlebell Single arm rows per side 10 Kettlebell swings 30 second plank Strength 5x4 Weighted Pullup (75%) Conditioning 5 Rounds, alternate with a partner: 10 Ring Dips 10 Power wheel...

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Monday 8/15/11

Monday 8/15/11

Warmup Jump Rope 300x Leg Swings 3 Rounds PVC Shoulder Mobility 20 Pushups 5 Swingstep Lunges per side Max Deadhang Pullups 10 GHD Situps Strength Overhead Squat 1RM Conditioning 5 Rounds 10 Overhead Squats 20 Butterfly Situps 30 Double...

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Friday 8/12/11

Friday 8/12/11

Warmup Jump Rope 250x Leg Swings 3 rounds 20 Birddogs 10 RKC Kettlebell Power Swings 10 GHD Situps 1 Kettlebell Turkish Getup per side Gymnastic Bridge on wall Burgener Oly Warmup drills Power 5x1 Clean (90%) Conditioning "When the levee breaks" AMRAP 10 Minutes 1...

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Thursday 8/11/11

Thursday 8/11/11

More muscle-up practice today. Remember, if you have the requisite strength (some coaches say 15 pullups and 15 dips, I'd argue it's closer to 2-3 pullups and dips) the key to performing this skill is the transition. As you pull the rings toward your sternum, keeping...

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