workout of the day at AC

Today's work out was designed for AC's newest disciple - the infamous Mike Jones. Funny how things work out - (pun intended) The first soccer team I ever coached was a U-10 boys team for the Fairfield Football Club - My son John was a U-8 playing up and they needed a coach to to have a team. Mike Jones was one of our players. Now 23 years old and a college graduate - he is training for the Brooklyn Urban-Athlon taking place in November.

Yesterday was our reality check - when expectations meet reality. Humility is a good thing, especially when it makes you willing. Mike had a 2.5 mile run before we started our training session and it changed the venue big time. Today was a combination of fixing and loading. The TRX complex took about 20 minutes - the big change was incorporating the single leg deadlift in a TRX complex. Start with a single leg deadlift using the trx strap for support or stabilization - toes on the back leg should be pulled back to the shin (dorsal flex) the back leg should be kept straight - from shoulder to heel. 5 reps right - 5 reps left. The best visual example would the bobbing pink flamingo that some people use to accentuate their drink glasses. Not seen that much in the north east - but I hear it's quite prevalent in the Seattle and other eclectic new wave grunge or metro sexual locations. anyway.....

TRX Complex

Round 1 -
Single leg DL - 5/5
Push Lunge - reps
Pull (row) - 20 reps
TRX Squat - 5 reps
TRX lunge R/L - 10/10
TRX Squat - 5 reps

Round 2,3,4
Single leg DL - 5/5
Push Lunge - 10 reps, TRX Press-10 reps,
Push lunge 10 reps
TRX Delt Flys from lung position - (rotation) 5/5
TRX Tricep Press (alternating lunge) 10
Pull (row) - 10 reps,
TRX Bicep Curls - 10 reps
Single arm row, open, reach, pull, recover - 10 reps
TRX Squat - 5 reps
TRX lunge R/L - 10/10
TRX Squat - 5 reps
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Turkish Get Ups - Hip ups 3/3 x 3 with halo's
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Swing Complex with Power Breaths and Farmer's Walks

ladder up if your a novice - using form as the limiting variable. Focus on one key point or cue per set - from the ground up - example - think "jump" at the bottom
10 swings - 4 power breaths - 20 yard low carry fw
15 swings - repeat above
20 swings - repeat above
10 swings - repeat, 15 swings - repeat, 20 swings - ect.

for intermediate to advanced perform 20 reps for 10 sets
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follow this with a tgu complex - hip ups or full tgu -
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finish with a round the world complex - 10's - use a lighter bell (at least one size smaller) and focus on the reps and keeping tight. This work out will sneak up on you - so take your time - perfect practice - never to failure.