We entered a symmetry phase where we will do multiple exercises each session to reduce asymmetries and hopefully increase power output through improved efficiency.  Today we introduce the skater to single leg tuck jump. Focus on the landing (stick) and then pop up into the tuck jump and again focus on the landing.

Training for Thursday May 5th, 2016

Warm Up

Jog to Back Pedal
Side Shuffle
Buttkick-Frankenstein
MTN Spiderman x 20 total
Inchworm x 5
High Knee Run x 10 total – Tuck Jump x 1 [10 rounds]

–then–

Heavy OH Plate Lunge x 10 total
Skater – Single LEg Tuck Jump [x 5 each side]
5 Rounds

–then–

Wall Ball x 15
Half Halo Ball Slam x 6 each side
5 Rounds

KB Swing x 15
Plate Jack x 20 touches on top of plate
5 Rounds

–then–

Plank Jack x 20 touches in the middle
Half Burpee x 10
5 Rounds (hit each round as hard as possible then a 20 sec rest between rounds, see video for demo)

–then–

Jump Lunge x 20 total
Push Up w/ opposite hand tap x 10 total
5 Rounds

–then–

Toe pops x 20
Plank x 2min
Jump Squat x 30
Plank x 1 min