THEME OF THE WEEK: BE A FREAKING SHARK

Mindset Monday, April 20th 2020
Sharks don’t complain about anything. They’re too busy chasing things and biting stuff. Being scary. Doing shark stuff. Obviously we aren’t sharks, but we can be a shark by doing exactly what sharks do: chase your goals (chase things), do the work (bite stuff), be mentally tough (be scary). Be like a shark! Do shark stuff. CRUSH YOUR OPPOSITION. If you have to do laundry? CRUSH YOUR LAUNDRY. If you have to do homework? CRUSH YOUR HOMEWORK. If you feel like taking a nap? CRUSH YOUR NAP. To be a shark, all you have to do is flip the switch in your mind and decide to be a shark. When you’re a shark, everything you do is shark stuff. BE A FREAKING SHARK

STICKER SHEETS
I have created sticker sheets for this week! It’s a fun way to keep track of your training and nutrition. For each activity you complete in a day, you can give yourself a sticker (if you have some) or color/check off the circle for that day. If you do an activity every day of the week (all 6 circles), you get a duck! Print out the sheets (or make your own if you don’t have a printer) and keep track of your activities. Try to get all the ducks! Bring your sheets to our next practice and you’ll get a prize for each week that you get all of the ducks!
To print out a sticker sheet, click on the link at the bottom of this post and print it (file + print or control + p). It’s called “GMAC Sticker Sheet – Week 1”.

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING
Stair runs
2 rounds
4x 0:40 on, 0:20 off
Rest 1:30 between rounds

Run up and down your stairs for 40 seconds and rest for 20 seconds. Do that four times, then rest for 1:30. That’s one round, now do it again for round 2. WEAR CLEAN SHOES to avoid slipping on your stairs. Also try not to be loud because your parents will probably yell at you…

If your house is only one story and you do not have stairs inside, you can do this outside on porch steps or deck steps. If you don’t have either of those, ask your parents to help you find something in your house that you can step on and off.

CONDITIONING
5 rounds, 3:00 work/1:00 rest
30 hand-release push-ups
10 burpees
Max sit-ups in remaining time

For each round, you work for 3 minutes and rest for 1 minute. During the 3 minutes of work, you do 30 hand release push-ups and 10 burpees, and then as many sit-ups as possible in the remaining time. You stop when you hit 3 minutes, write down how many sit-ups you did and rest for 1 minute. Then you repeat for 4 more rounds for a total of 5. Your score is the total amount of sit-ups you have done.

ACCESSORY
3×12 backpack side raises

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Hand-Release Push-ups
https://www.youtube.com/watch?v=TZSgRu7-sCk

Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Backpack Side Raises
https://www.youtube.com/watch?v=8-iryCyTCrQ