Our movements stayed the same from last week. Volume stayed the same this week again. The volume and work they are doing is programmed for recovery at this point so we don't need to start tapering it yet.
Day one week seven
1. Seated abductions w/ doubled mini band - 80 total/ 100total
2. TKE - on 6" box - 100 total
3. Belt Squat Box Squat vs 2 set of Bands - 6x2 - @1 plate/side.
4. Groni Sissy Squats - 3x15
5. Groiners w/ 2 orange bands - 80 total
6. Straight Leg sit ups -4x20
7. Reverse Hyper - 2 plates/side / 3x20
8. Wide Grip Lat Pulldown - 3x20
- stretch/ traction at top. Scap depression then pull each rep.
9. Banded prone hamstring curls -80 total
10. Dick Hartzel banded hip mobility- 20 reps on each position (hamstring, groin, glut, hip flexor). These are also done post practice.
10. we also do the X-wife on those who want to do it
Day two week seven
1. External Rotations - 60 total
2. speed bench vs ultra minis - 6x3@ 30%
3. overhead med ball slam - 4x5
The rest are done in any order.
4. DB floor press 3x20
5.T- bar Row OR Hammer Row to stomach - 3x12
6. Chest supported Y raise w/ palms down - 3x15
7. DB side bend - 4x20
8. Banded bis and tris - 3x fail
BURN THE SHIPS - 'Conquer or fucking die!' - Andy Frisella
After Cortes sailed across the ocean with his 650 man army to South America to conquer the Aztec empire (over 30000 people) he got wind that some of his men were scared and were thinking about leaving in the middle of the night on their ships.
So like any normal person would do he burned the ships and sank them all in the middle of the night. When his men asked how they were supposed to get home Cortes told them the only way they were getting home was on the the Aztecs' ships!
Burn the Ships has been our department motto this year. I first heard this story over the summer while listening to Andy Frisellas MFCEO podcast (sorry Hamer, I'm not much of a historian). This story reminded me that anytime in life that I reached a significant goal I had no plan B. I left myself only one option with no fallback plan. While our situation in athletics isn't as dire as Cortes', if we can get our athletes in the mindset of making their ultimate goals the only acceptable option and not rely on some sissy ass plan B we can help them get where they want to be faster.