Day #1 of Europe Trip
Alitalia from LAX
6/16/14

Day #1 of Europe Trip

Alitalia from LAX

6/16/14

6/16/14 Summer Cycle #1

Begin with dynamic warmup,

50 pushups

50 pullups

50 air squats

50 situps

….for time

6/6/14 Spring Macrocycle PPP #5

Begin with dynamic warmup,

40 yard dash…

…three trials…time to nearest 100th

6/5/14 Spring Macrocycle PPP #4

Begin with dynamic warmup,

Pro agility test (5-10-5)

….three trials, time to the nearest 100th

6/4/14 Spring Macrocycle PPP #3

Begin with dynamic warmup,

Standing broad jump…..

….three trials, measure to the nearest inch

6/3/14 Spring Macrocycle PPP #2

Begin with dynamic warmup,

Vertical Jump

….three trials, measure to the nearest inch

Use Vertec, Jump Plate or wall

6/2/14 Spring Macrocycle PPP #1

Begin with dynamic warmup,

Seated MB test…

…three trials, measure to nearest inch

3 kg. for boys, 2 kg. for girls

Weightroom of the Week:
Clayton Valley HS
Concord, CA.

Weightroom of the Week:

Clayton Valley HS

Concord, CA.

5/30/14 Spring Macrocycle #90

Begin with dynamic warmup,

"FGB" scenario

….three rounds for time

5/28/14 Spring Macrocycle #88

Begin with dynamic warmup,

Slam ball progression

One rep in minute one…

…add a rep minute for 30 minutes

20 lb. ball is the prescription, but scale loads accordingly.

5/27/14 Spring Macrocycle #87

Begin with dynamic warmup,

40 yard sprints

….on the minute for 30 minutes.

5/22/14 Spring Macrocycle #84

Begin with dynamic warmup,

400 meter run

50 air squats

400 meter run

30 air squats

400 meter run

10 air squats

…..for time

5/21/14 Spring Macrocycle #83

Begin with dynamic warmup,

Back squat progression

One rep in minute one….

….add a rep each minute for 20 minutes !

60 kg. is the prescription, but scale loads accordingly.

5/20/14 Spring Macrocycle #82

Begin with dynamic warmup,

100 yard sprint

21 pushups

21 air squats

21 situps

….max rounds in 20 minutes

Weightroom of the week:
Bishop O’Dowd HSOakland, CA.

Weightroom of the week:

Bishop O’Dowd HS
Oakland, CA.