Showing posts with label schedule. Show all posts
Showing posts with label schedule. Show all posts
Tuesday 2015.07.07 - Monday 2015.07.13
Reminder: From Tuesday, 07/07/15, through Monday, 07/13/15, there will be no MSCL. These are your off days for the summer, so enjoy the rest, and we'll see you on Tuesday, 07/14/15!
Schedule for finals and Christmas break 2014-2015
As always, check the MSCL Calendar (link in the sidebar at right) for the training schedule. We still have MSCL during final exams and during Christmas break, but the schedule changes a bit. Check out the calendar and continue to get stronger and faster in the upcoming weeks!
Summer MSCL 2014 Starts Tomorrow!!!
As hopefully all of you know, summer MSCL starts tomorrow on Monday, 06/02/14! Remember to show up about 10 minutes early for your session so we can start right on time. As a reminder, here are the times for the four sessions:
High School
Session 1: 6:30 a.m. - 8:00 a.m.
Session 2: 9:30 a.m. - 11:00 a.m.
Session 3: 11:00 a.m. - 12:30 p.m.
Junior High School
Session 4: 2:00 p.m. - 3:30 p.m.
Please remember to bring the following:
1. 3-ring binder
2. Pen or pencil
3. Water bottle (optional)
Be sure to check this blog on a daily basis as it will have any important updates as well as the next day's WOD (Workout Of the Day). An easy to way to do this is to enter your email address in the "Subscribe via email" box at the right side of this page. You will then get a confirmation email, and you'll need to click on the link in that email. If you do this, an email will automatically be sent to you whenever MSCL has a new post, so you won't have to visit this blog every day.
Please let me know if you won't be at MSCL on a certain day. Emailing me is a good way to go, and another easy way to do this is to simply post a comment using the "Comments" link on any of the MSCL posts (I get an email whenever anyone posts a comment). Also, please let me know at least a day ahead of time.
Get some good rest tonight - tomorrow you start working to get stronger and faster!
High School
Session 1: 6:30 a.m. - 8:00 a.m.
Session 2: 9:30 a.m. - 11:00 a.m.
Session 3: 11:00 a.m. - 12:30 p.m.
Junior High School
Session 4: 2:00 p.m. - 3:30 p.m.
Please remember to bring the following:
1. 3-ring binder
2. Pen or pencil
3. Water bottle (optional)
Be sure to check this blog on a daily basis as it will have any important updates as well as the next day's WOD (Workout Of the Day). An easy to way to do this is to enter your email address in the "Subscribe via email" box at the right side of this page. You will then get a confirmation email, and you'll need to click on the link in that email. If you do this, an email will automatically be sent to you whenever MSCL has a new post, so you won't have to visit this blog every day.
Please let me know if you won't be at MSCL on a certain day. Emailing me is a good way to go, and another easy way to do this is to simply post a comment using the "Comments" link on any of the MSCL posts (I get an email whenever anyone posts a comment). Also, please let me know at least a day ahead of time.
Get some good rest tonight - tomorrow you start working to get stronger and faster!
Abbreviations for MSCL Calendar
Be sure to check the MSCL calendar (link in right sidebar) on a regular basis. This will have the training times for your respective sport(s). The list of abbreviations below may prove useful:
BB - Basketball
CBC - Concordia Barbell Club (Powerlifting & Weightlifting)
CC - Cross Country
FB - Football
OS - Off-season (for those athletes whose sport is not currently ongoing)
TR - Track
VB - Volleyball
BB - Basketball
CBC - Concordia Barbell Club (Powerlifting & Weightlifting)
CC - Cross Country
FB - Football
OS - Off-season (for those athletes whose sport is not currently ongoing)
TR - Track
VB - Volleyball
Thursday - Friday (08/01/13 - 08/02/13)
MSCL on Thursday and Friday is at 6:30 a.m. We'll do testing on the power clean, back squat, bench press, and deadlift on Thursday (also known as the "Mustang Total"), and then we'll test agility and vertical jump on Friday.
The schedule for next week is also up on the the MSCL calendar (see the link in the right sidebar). There is MSCL on Tuesday, Thursday, and Friday (but not Monday) - pay close attention to the times!
The schedule for next week is also up on the the MSCL calendar (see the link in the right sidebar). There is MSCL on Tuesday, Thursday, and Friday (but not Monday) - pay close attention to the times!
Tuesday 07/30/13
Announcment: Today (07/30/13) is the last day of summer MSCL, but remember, MSCL continues year-round! This Thursday and Friday, we will have testing (vertical jump, agility, lifting, etc.) at 6:30 a.m. (note that MSCL is only at 6:30 a.m. this Thursday and Friday). Please keep an eye on the MSCL calendar for sessions in the future - the link is in the sidebar to the right, or you can click here).
It's back! For the last day of summer MSCL, Fight Gone Bad makes its return! See how you did last time and try to destroy your old score!
Fight Gone Bad X!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row
Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.
The original FGB has SDHP instead of burp-ups. Some of you may do SDHP, but most will do burp-ups.
It's back! For the last day of summer MSCL, Fight Gone Bad makes its return! See how you did last time and try to destroy your old score!
Fight Gone Bad X!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row
Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.
The original FGB has SDHP instead of burp-ups. Some of you may do SDHP, but most will do burp-ups.
Monday 07/29/13
Announcment: This Tuesday (07/30/13) is the last day of summer MSCL, but remember, MSCL continues year-round! This Thursday and Friday, we will have testing (vertical jump, agility, lifting, etc.) at 6:30 a.m. (note that MSCL is only at 6:30 a.m. this Thursday and Friday). Please keep an eye on the MSCL calendar for sessions in the future - the link is in the sidebar to the right, or you can click here).
If you want a warm-up reward, post a comment saying you have read this announcement.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
If you want a warm-up reward, post a comment saying you have read this announcement.
Warm-up
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15
Push-ups/Dips
Box - 3 x 10
Floor - 3 x 20
With assisted pull-ups, when you reach your goal of 3 x 10, you move to a lighter band. When you get to bodyweight pull-ups, your eventual goal is 3 x 15 (although you will start with a smaller number of reps, such as 3 x 4 or 3 x 5). Likewise, with push-ups, when you reach your goal of 3 x 10 with a certain box height, move to a lower box. When you are doing push-ups on the floor, your eventual goal is 3 x 20 (and then you would "graduate" to dips).
Accessory Work
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