Strength Sets Using Boxing and BJJ
November 17, 2017
Jukebox Backblast
November 17, 2017

High School Workout at the Terminal

  • When: 11/14/2017
  • Q: Grizzly
  • Pax: Sup, Tinker

Last week’s agility ladder inspired this week’s trip down memory lane of high school sports workouts. Unfortunately, I didn’t have the cool tunes to go along with this week’s workout. Next time!

 

Warm up-

Since it was cold and I am still not use to the cold, no shorts yet, but it will happen soon I promise, we did a little prolonged workout to get warm.

20 JJs IC

10 Plank walkouts

10 Chain breakers

10 Good mornings

Still not warm…mosey over to the basketball courts, but take the long way, down Bruckhaus, left on Vogel, through the bus loop.

 

The Thang-

Pax complete a solid HS basketball suicide on the courts while Q sets up agility dots

Dots- five dots, imagine the five on a dice, 2ft wide x 3 ft long. See diagram below. We completed dots drills for 1 minute x 5 exercises. 20 second break between exercises.

  1. Hour glass- Start with feet at E & D, bring together at C, seperate to A & B, back together at C, then back to E & D. Repeat as many reps as possible for one minute.
  2. Feet together- Feet together the entire time, start at E, then C, then B, then A, then C, then D, then E (confused yet), repeato for one minute.
  3. Right foot- Same as feet together, but one foot, one minute. This sucked, so we skipped left foot.
  4. Hour glass spin. Same as hour glass, except when get to A & B spin around so now opposite feet hit A & B. Same spin move when hit E & D. Repeat for one minute.
  5. Bow tie- Feet together, E, then C, then A, then B, then C, then D, then E, then C, etc, for one minute.

Break between dot sets, wall sit. Long wall sit, including transition to left and right leg only. Instead of counting discussion of Thanksgiving plans.

Another set of Dots and wall sit afterwards, this time with funny things your kids do.

 

Done with dots, not sure that will return, it was much easier in high school when I was a bean pole. Moved onto assisted pullups, b/c who doesn’t want to be able to do unassisted pull ups all day!!?!?!!?!? We did 10 reps  3 times.

 

Abs-

6 60 set- if you haven’t experienced this yet come out to one of my workouts (disclaimer, this was punishment in college, not HS)

Pax choice- 20 reps

X’s and O’s (BCBCs on steroids)

American Hammers

 

Thanks Tinker and Sup for coming out today in the cold! Many regulars were out with the sniffles and you saved me from lone wolf. We always enjoy your company!!!

 

 

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