Level 1

4 rounds:

9-7-5

DB  walking lunges

DB Push Press

Jumping pullups

-rest 2 minutes-

Level 2

4 rounds:

9-7-5

DB walking lunges 25/15

DB Push Press

Jumping pullups

-rest 2 minutes-

Level 3

4 rounds:

9-7-5

DB overhead walking lunges 20/10

DB Push Press

Jumping pullups

-rest 2 minutes-

Level 4

4 rounds:

9-7-5

DB overhead walking lunges 25/15

DB Push Press

Jumping pullups

-rest 2 minutes-

 

Motivation

I had a talk with one of my youth Dive teams on Friday about the importance of being on time.  This team has 9 different training sessions a week between Dive Strong, Pool time, and Dryland training.  In this group, none of them drive themselves to practice, so I stressed the importance of making sure they controlled what they could to ensure they had the best opportunity to be on time.  I told them if they are late by 10 minutes to every training session then they are missing out on 90 minutes a week of training, 6 hours a month, and 72 hours of training a year.  How much would 72 hours of training and practice help you?  I also explained to them that is why I always start class on time.  I value their training time.  By them being on time and ready to participate they are showing respect for themselves, those who support them to get to practice, teammates, and their coaches.  Is being on time important to you.  Would you benefit from being better at being on time?  I think so.  Be on time.  Be more awesome.

Strength

Day 1 Front Squat

Day 2 Press

Day 3 Deadlift

Mobility: 10 rounds: 10 E.push ups, 15 second shoulder banded stretch/side