Friday, June 26, 2015

OS Week 3

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 80 yards.
Spiderman x 80 yards,
Baby Backward x 20 yards + Forward x 20 yards x 4,
(Total = 320 yards. Time ranges from 6:35 to 6:10).

Friday, June 19, 2015

OS Week 2

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards. Time ranges from 4:55 to 4:30).

Friday, June 12, 2015

OS Week 1

Monday through Friday

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 40 yards.
Spiderman x 40 yards,
Baby Backward x 20 yards + Forward x 20 yards x 2,
(Total = 160 yards. Time ranges 3:30 to 3:10).

Friday, June 5, 2015

S&S 32kg to 40kg (2ff)

Warm-up: GSQ, bridge, & halo.

Breathing as slow as possible between sets.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 10 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
(Thu. 32,40,40,32,32: Rest 10 breaths. RPE 5.8)
Average time 10:10.

Test:
(Fri. 32,40,40,32,32: Rest 4 breaths. RPE 6.6)
Time = 4:40. Next test will be 5 breathes.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Tue. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.9)
(Thu. 32,40,40,32,32: Rest 14 breaths. RPE 5.8)
Average time 17:00.

Test:
(Fri. 32,40,40,32,32: Rest 8 breaths. RPE 6)
Time = 9:55. Next test breaths will remain the same.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.