22JUN10

Warm-Up: Standard; work on head touching ground on handstant pushups and gettin as high as possible on every pull-up rep

Practice: Shoulder press; 3 attempts at new 1 rep max; be sure to gradually work up to your challenging weights. Remeber no hip or leg initiation allowed on this press. Grip the floor with your feet and sytemattically tense every muscle in your body from your feet to your head and then drive that bar over your head. While it gets over your head drive your head forward, locking the elbows and attaining active shoulders.

Train:
400m Sprint, 15 Squat side jumps over something about 6 inches tall
rest
200m Sprint, 30 Squat side jumps over something about 6 inches tall
rest
100m Sprint, 45 Squat side jumps over something about 6 inchs tall
3:1 Rest work ratio
Sprinting is sprinting, run as fast as you possibly can (if running on b-ball court down/back x 6 = 400m)
Squat sides jumps are air squat (hip crease below knees to count) but as you rise up jump up and to the side over some type of object about 6 inches high and maybe as wide as a brick (grab a dumbbell or rock or something else). When you land go right back into your air squat and then jump back over to where you started. Both feet must clear over to each side. Make it burn. Then you get a nice long rest 3:1; track and post your time for each round
Comments: Post your new 1 rep max for shoulder press and your times for all three training rounds
Post: stretch, stretch, stretch; More hamstring length will lead to improved performance peoples