(Compare to June 10th, 2013)
Motivation
This weekend Daniel had his basketball league playoffs. It was a single elimination tournament in which his team was seeded 3rd out of 8 teams. Like I mentioned in an earlier post Daniel’s team has really improved tremendously this year. After the first two games of the season it was looking like it was going to be a tough season. All of the kids have developed over the course of the season. They are not the most skilled players but overall a very athletic group that works hard. The first game Saturday came down to the other team taking a three point shot at the buzzer to win. The shot fell short but the ref called a foul sending the kid to the free throw line for 3 shots with his team down by two points. This was their star player and he had not missed a free throw all game. His first shot bounced on the rim four times before rolling out. He made his second shot. He still had a chance to tie the game and send it into overtime. The third attempt was just like the first. Heartbreaking for the 10 year old. Daniel’s team advanced to the semifinals. This was another close game but Daniel made a clutch shot while getting fouled and the free throw to advance his team to the finals. In the finals they would face a team they both lost to early in the season and then beat in the final game of the regular season. The game however, was never close. Daniel’s team just couldn’t get shots to fall and the star player on the other team played even better than we had seen him play all year. It was a tough loss for Daniel. As I reflected on the loss and tried to talk with Daniel about the game the conversation turned to what losing really means. A game can only have one winner. You can really only lose if you give up. We admire those who never quit, just as much as we do the winners. Life is full of trials and losses. Do not give up. Give everyday the best you have to offer.
Strength
We are starting another phase of our Strength program. Instead of sets of 10 reps we will be doing sets of 5 reps every 2 minutes. With less reps and longer rest we want you to increase your weight by at least 20%. Now that our technique is much better it is time to work the strength portion.
Workout Strategy
We want to break this workout down into three parts. First part is the run. You will want to run this about 25 seconds slower then your fastest 800 meter sprint. Yes this needs to be done quick. The second part is all upper body work. Your don’t need your legs for the second part. You will need to be smart on this part. If I were to do these unbroken it may go well for two rounds but then I would really struggle. You need to learn how to pace this based on your ability. Just enough rest to keep a steady pace. The third part is an all out 800 meter run. The first two hundred meters of the run will be getting the blood to go back to your legs. Once this happens increase the pace and finish strong. You should be very winded by the time you finish. For completion times we can also look at this like separate workouts. For levels 3&4 I want the runs to be done in 3 minutes 30 seconds or less. You should also strive to finish the three rounds in less than 4 minutes. For Levels 1 & 2 your runs should be in less than 4 minutes 30 seconds. The three rounds should also be done in less than 4 minutes.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1: 5 Reps Every 2 minutes for 5 sets |
| Level 1: For Time Run 800 meters then…
3 Rounds of: 12 Box Dips 12 Ring Rows then… Run 800 meters |
Level 2: For Time Run 800 meters then…
3 Rounds of: 9 Bar Dips 2 Strict Pull Ups or 6 kipping pull ups then… Run 800 meters |
| Level 3: For TimeRun 800 metersthen…
3 Rounds of: 9 Ring Dips 6 Strict Pull Ups then… Run 800 meters |
Level 4: For time:Run 800 meters then…
3 Rounds of: 12 Ring Dips 8 Strict Pull Ups then… Run 800 meters |
Get more awesome: 3 Rounds of 15 Ab Mat Sit Ups and 15 Weighted Good Mornings
