Level 1

5 rounds:

200m Run

10 Hang Power snatch

10 Overhead squat or front squat

Level 2

5 rounds:

200m Run

10 Hang Power snatch 65/42

10 Overhead squat

Level 3

5 rounds:

200m Run

10 Hang Power snatch 75/53

10 Overhead squat

Level 4

5 rounds:

200m Run

10 Hang Power snatch 95/65

10 Overhead squat

Motivation

Why do you have your kids playing sports?  What are your goals for them and their team this year?  What would you like to see your child gain if their team doesn’t accomplish their goals?  I see all to often that parents forget why they have their child playing sports.  Is it because when we get together as parents we want something to brag about.  It sounds way sexier to tell someone your child’s team is the Champion then it does to tell someone that your child is developing character traits like hard work and resiliency.  It doesn’t sound as good to tell someone that your child has really learned how to be a good teammate.  I had my top level Dive athletes take a survey on Monday.  Here was one of the questions.

Rank the following aspects of your sport.  Your favorite part gets a 1.  Your least favorite gets a 5.

Dive Competitions, Dry Land Training, Dive (Water) training, Dive Strong training, Being with your teammates.

Results:  Being with teammates was almost universally the top choice. Dive Competitions also easily won as being their least favorite. These are top level divers with a few going to college next year on Athletic Scholarships.  These are athletes who love to compete in the gym.  Why is it then that they least like Dive Competitions?  Could it be because as parents we put to much emphasis on how they place at Dive meets.  Do we want our kids identity to be first based on how they compare to others? What do we want them to learn from sports?  As our children learn, are we also taking the time to allow ourselves to change.  Take in the big picture.  Strive to be your best physically, mentally, and socially.  Stay connected to what brings lasting success and joy.

Strength

Day 4 Bench press

Mobility:  Couch stretch, 4 minutes per side.