Sunday, July 13, 2014
All In
We are getting to a crucial part of our off season conditioning. Varsity, you are a little less than a month away.Chapter 10-Build the Ark
"When your life is over, the world will ask you only one question: "Did you do what you were supposed to do?" That's not just a question but the question. It can't be answered with words. It must be answered with your life.
For me, writing a book is an act of obedience that usually takes 4 to 6 months of early mornings and late nights.
I don't write with my keyboard.
I pray with it
I worship with it
I dream with it.
Setting my alarm for early in the morning and sitting down at my keyboard are acts of obedience. It's what I am supposed to do. The harder it is and the longer it takes, the more God is glorified.
No matter what tool you use in your trade-a hammer, keyboard, a mop, a football, a spreadsheet, a microphone, or an expresso machine-using it is an act of obedience. It's the mechanism whereby you worship God. It's the way you do what you are supposed to do.
I love the way Dr. Martin Luther King Jr. put it a half century ago:
If it falls your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, like Shakespeare wrote poetry, like Beethoven composed music; sweep streets so well that all the host of heaven and earth will have to pause and and say, "Here lived a great sweeper, who swept his job well."
Mark Batterson-All In
Ask yourself, did you do what you are supposed to do? Can people see it by how you lived this summer? This isn't just about workouts. This is about glorifying God with your acts of obedience and using this opportunity with soccer, with leadership and with your life.
Monday 7/14
Run 1 mile-90 second rest-Run 400 meters.
The goal is for this to be completed in under 8 minutes!
Rest 5 minutes
Tuesday 7/15
5 minute rest
Conditioning
Rest 2 minutes
Conditioning
*WOD (can be done at a different time-not necessarily after runs)
Body Circuit
Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.
Make sure to include a dynamic warmup before starting!
1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain Climbers – keep knee over your ankle
12. Front Plank
Complete 4 rounds for time: record how long it takes to complete the session
5 pushups
Sprint 120 yards (length of a field)
10 pushups
Sprint 90 yards
15 pushups
Sprint 60 yards
20 pushups
Sprint 30 yards
*Rest 45 seconds between each round
Wednesday 7/16
Conditioning
*WOD (can be done at a different time-not necessarily after runs)
Body Circuit
Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.
Make sure to include a dynamic warmup before starting!
1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain Climbers – keep knee over your ankle
12. Front Plank
Thursday 7/17
8 half laps- 30 seconds off
5 minute rest
Friday 7/18
5 minute rest
2 minute rest
6 sets
Conditioning
*WOD (can be done at a different time-not necessarily after runs)
Body Circuit
Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.
Make sure to include a dynamic warmup before starting!
1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain Climbers – keep knee over your ankle
12. Front Plank
Sat/Sunday 7/19-20
Days Off
