Saturday Power Hour

Equipment: Mat (for abs), 1 Heavy Dumbbell (to bring to outside track)

WARM-UP (ABS): 3 Rounds (last round @ 20 sec. ea.) -

*30 sec. x V-Sit Russian Twist

*30 sec. x V-Sit Russian Twist + Knee-In

*30 sec. x V-Sit w/ Arms Up Middle OH then to Side (repeat)

*30 sec. x Elbow Plank + Side Knee-Ins (“Reptile Knee-Ins”)

TRACK DRILL: mark track w/ 4 evenly spaced cones (100m apart); divide participants into 4 groups around track; once done, meet in the middle of the field (“mush pot”)

• 40 x Lunge + Diagonal OH Swing (DB moves from pubis to OH over R shoulder as R leg steps fwd) (alt. legs ea. rep)(arms are locked out straight)
• 400m Run
• 30 x Lunge + Diagonal OH Swing
• 300m Run
• 20 x Lunge + Diagonal OH Swing
• 200m Run
• 10 x Lunge + Diagonal OH Swing
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length in center field)

*Side Plank Walk w/ 2x Up-Down every 15 sec. (Minute 1.5: R-side lead; Minute 1.5-3: L-side lead)

TRACK DRILL:

• 40 x Push-Up + Single DB Row (or T-Push-Ups) (1/2 reps R and 1/2 reps L, break up any manner)
• 400m Run
• 30 x Push-Up + Single DB Row
• 300m RUn
• 20 x Push-Up + Single DB Row
• 200m Run
• 10 x Push-Up + Single DB Row
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length)

*Traveling Frog Hops w/ 2x Donkey Kick to Plank every 15 sec.

**This is where we had to stop this morning...ran out of time!  Below is the remainder of what I'd hoped we'd get through (try it on your own).

TRACK DRILL:

• 40 x See-Saw Good Morning (alt. legs ea. rep, DB held tight into chest, R and L = 2 reps)
• 400m Run
• 30 x See-Saw Good Morning
• 300m Run
• 20 x See-Saw Good Morning
• 200m Run
• 10 x See-Saw Good Morning
• 100m Run

3 min. Traveling Field Drill: (on field; using long 100 yd. length)

*Traveling Lunge Jump w/ 4x All 4s Plank Hops every 15 sec.

TRACK DRILL:

• 40 x Single Arm Snatch (1/2 reps R and 1/2 reps L, break up anyway you want to)
• 400m Weighted Run (DB held centered chest hight)
• 30 x Single Arm Snatch 
• 300m Weighted Run
• 20 x Single Arm Snatch 
• 200m Weighted Run
• 10 x Single Arm Snatch 
• 100m Weighted Run