Sunday, February 9, 2014
Prayer Challenge
Get a Testimony
"....and by the word of their testimony..." Revelation 12:11
"When God answers a prayer, no matter how big or small, we need to share it. It's a stewardship issue. If we don't turn the prayer into praise, it may very well turn in to pride. Giving testimony is the way we give God all of the glory. But we also need to share it because others need to hear it. If we don't share our testimonies of how God is working in our lives, then others are tempted to think that he isn't working at all."
"Most of us are educated way beyond the level of our obedience."
Mark Batterson-Draw the Circle
Goals for this training period:
- Assess our weaknesses (individual and team)
- Increase efficiency and skill execution
- Improve your vertical
- Improve your speed and acceleration (shave time off your 30 m and Arrowhead)
- Develop excellent speed, strength and agility training skills
Monday
- Power Cleans 3 sets of 8-10 reps
- Superset Bench Step Ups to Knee Drive for 2 sets of 5 each leg. Use 10lb dumbbells
- Bench Press 4 sets of 8-10 reps
- Seated Press 4 sets of 8-10 reps
Abs-Med Ball Routine
- Med Ball Sit-up Throw 2 x 10
- Med Ball Overhead Crunch 2 x 20
- Russian Twists 2 x 30
Tuesday
10 minute dynamic warm-upComplete 5 Rounds of:
1 minute on Treadmill
15% incline at 7.5 mph for 1st week (2/10), 8.0 for 2nd week(2/17), 8.5 for 3rd week (2/24).
3 minute active recovery with:
- 10 Wall Balls- 20 lbs med ball-aim for 10ft
- 10 Pull-ups
- 10 Atomic pushups with TRX
Note: Make sure TRX equipment is placed back in locker room!
Wednesday
Active Recovery Day-Light jog or get on bike for 30 minutes.
Ab Routine
- Decline Leg Raises 3 sets of 10
- Hanging Leg Raises 3 sets of 10
Thursday
10 minute dynamic warm-up
- One Arm Kettlebell Snatches 3 x 10 reps
- Nordic Hamstring Lowers 3 sets of 5
- Incline Bench Press 4 sets of 8-10
- TRX Pull-ups 4 sets of 10
- Tricep Pushdowns 3 x 10
- Bicep BB Curls 3 x 10
Friday
10 minute warm-up
Complete 4 rounds of:
- 10 Box Jumps- 30' box or higher
- 1 lap backwards on track at maximum speed
- 15 dyna disc volleys each leg Use yellow ones in locker room
- Dumbell Squat into Dumbell Press 10 reps
- 2 minute rest
Complete Ab Circuit after Conditioning Circuit
Perform of following exercises in circuit fashion x 3
- 3-Switch Mtn Climbers on BOSU Ball for 30 sec
- Battle Ropes -15 sec of each-"Double Snap", "Alternate", "Jump Slap", and "Up and Back Alternate Slap"
- Elevated Plank with Balance Ball 30 sec
Sat/Sun
Off
