Tuesday 06/03/14

Note: You can sign up for email updates of this blog on the right sidebar (the "Subscribe via email" box). You will then get daily emails of what we will be doing each day.

Also, read this entire post (all the way to the bottom) - you'll be glad you did!


Junior High
Warm-up


Skills
-Back Squat
-Press
-Box Jumps
-Double-unders


Long Shuttle Runs


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Senior High
Warm-up


Power Clean (if you're new, you'll learn the deadlift today)
5 x 3


Then choose the appropriate option:

Option A - if you did NOT do pull-ups and push-ups/dips on Monday:
Strict Pull-ups
Assisted pull-ups - 3 x 10
Bodyweight pull-ups - 3 x 15

Push-ups/Dips
3 x 20


Option B - if you did pull-ups and push-ups/dips on Monday:
Accessory Work
This will vary by sport and will be posted on the whiteboard.


Then we all finish with . . .

Long Shuttle Runs


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A couple of notes:
For those of you who are new to MSCL, 10 or 15 pull-ups may seem like a lot (and we haven't even mentioned weighted pull-ups yet!). That's O.K.! These are long-term goals, and if you didn't do these movements yesterday, we will discuss how to work toward those goals during your sessions today (this also applies to push-ups and dips). A lot of you will probably begin by using the assistance bands that we have hanging from the pull-up bars, and we'll start with a lower number of reps and build from there.

Finally . . . Tuesday's warm-up will have 20 burpees. If you post a comment to the comments section of this post (bottom-right of the post), you will only have to do 10. Make sure you give your first name - maybe a last initial if needed (don't put your first and last name - this is the internet, so protect your privacy). You might need to sign up for a google account if you don't have one - if you use gmail, you already have one (your Concordia email account is not a google account, but you can use it to sign up for one. No worries - it's free). If for some reason you can't post to the comments, email your comment instead to me at concordiamscl@gmail.com.

1st day of MSCL - warming up . . . and recovering