Monday, 02.3.14
http://www.youtube.com/watch?v=SJn64kkpOSc
I saw this Nike commercial the other day, and there were somethings that I really like about (other then the fact I like shoes). When Richard Sherman is running up the stadium steps you can see the good arm swing he has. Which, resembles what we work on every Tuesday. He brings his hand up to his face, then punches it back behind his butt, and maintains a rough 90 degree angle of the elbow. He also maintains great upright posture and has no side to side displacement of his shoulders. Fast forward to 0:55 you have someone doing a falling start. This is the clip that really caught me eye. During the fall everything stays in line, waits until he needs to step, then throws his hands apart, while bringing his knees up resembling our wall drills, followed by quick rhythmic steps. To see it in slow motion is a thing of beauty.
Amateur
Squat 3 x 5 (add 5 lb to last workout)
Press 3 x 5 (add 2.5 lb to last workout)
Collegiate
Front Squat 3 x max reps @ 90% of 7 RM
Close Grip Bench 3 RM, 1 x max reps @ 80% of 3 RM
Conditioning
4 Rounds:
Double Unders – 15 reps
Reverse Wall Climb + Push Up – 5 reps (scale reps as needed)
*12 minute time cap
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