Final Week of this June 2010 Session.

Monday June 28, 2010
"Not everything that is faced can be changed, but nothing can be changed until it is faced." - James Baldwin

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Jumping squats w/band
Dead-lift w/band
Push-up w/band
Body Saw w/adduction & abduction
Slide Lunge & lateral shoulder abduction

Tuesday June 29, 2010
"Every man is afraid. The more intelligent you are, the more scared you are - but it is the brave man who carries on despite those fears ..."

A - Warmup

B - 50/10 Training

Sliding Ham Curl

Squat & row

Scorpion push-up

Band push press

Strongman crunch

Thursday July 1, 2010
"An EXPERT knows a lot about a little." - Dink Weber

A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.

Band Overhead Squats
Slide Lunge
Side-to-Side Push-up
Split Squat Band Row
Rotating Atomic Planks

Friday July 2, 2010
"The shoe that fits one person pinches another; there is no recipe for living that suits all cases." - Carl Jung

A - Warm-up

B - 50 - 10 training

50 seconds of work, 10 seconds of rest X 4 rounds

Side-2-side squat & touch
Dive bomb push-ups
Jumping split squats
Crossover reach SLDL

Side plank reach & rotate

Week #3 of this June 2010 session

Monday June 21, 2010
"Action without thought is a form of insanity; Thought without action is a crime." – Albert Einstein

A - Dynamic Warm-up and Hip Mobility

B - 20/10 Training

A) KB Swing
B) KB Squat & High Pull

A)

Push- Band Step and Chest Press

B)

Pull- Band Reverse Lunge + Row

Slide Lunges

MB Diagonal Chops- Low to High

Tuesday June 22, 2010
"There's No Easy Way" - Allan Wells (1980 Olympic 100m Champion)
A - Warm Up
B - Continuous 20 Minute Routine
1 - Vertical Jumps X 10
2 - Spiderman Push Up X 10
3 - SLDL w/ rotation X 10
4 - Side Plank Reach & Rotate X 10

Thursday June 24, 2010
"Progress stops upon satisfaction." - Finnish proverb

A - Dynamic Warm-up and Hip Mobility

B - 20/10 Training

Reverse Plank DB Press
A) Suspended Triceps Press

B)

Suspended Biceps Curl

Lateral Squats

A) Side Plank Leg Swings

B) Skater Jumps

Friday June 25th, 2010
"The 5 S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit." - Ken Doherty

A - Warm Up
B - Continuous 20 Minute Routine
1 - Rotational Burpees X 10
2 - Crossover Push Up X 10
3 - DB Braced AB Squat X 10
4 - Suitcase DL & Curl X 10