Great Mills Aquatic Club

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

TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Saturday, April 18th 2020

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

MAKE YOUR OWN WORKOUT!
Today, YOU decide what the workout will be! Make up your own workout! You should be active for 1-2 hours (which includes warming up, rest between sets/workouts, and stretching after). Use your imagination and come up with something challenging! If you get stuck, look back through previous workouts for ideas. You can also repeat a previous workout and try to beat your time/score!

COOLDOWN
Stretch for 10 minutes

REMINDERS

• Get 9+ hours of sleep
• Eat at least one fruit and vegetable
• Stretch for at least 10 minute
• Do something nice for a family member
• Check in on a teammate you haven’t heard from in a few days
• Do something fun! :)

TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Friday, April 17th 2020

Today is FUN SOCK FRIDAY! Wear your fun socks today!

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
For time:
100 backpack ground to overhead
100 burpees
50 hand release push-ups
50 squat jumps

Keep a steady pace, try to stay moving the whole time. If you are getting out of breath to the point where you need to take a break, slow your pace down. Short breaks (10 seconds) are best.

ACCESSORY
100 flutter kicks (1,1)
100 sit-ups
100 flutter kicks (1,1)

(1,1) for flutter kicks means do 100 on each leg, which is 200 total.
Do 100 flutter kicks, rest as needed (no more than 2 minutes), then do 100 sit-ups. Try to do them in big sets 4×25, 5×20, 2×50, etc). Rest as needed between sets and after you do all 100. Then do the last 100 flutter kicks.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Ground to Overhead
https://www.youtube.com/watch?v=hh5XqFE7AKo

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

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

Squat Jumps
We’ve done these a lot so you should know how to do these

Flutter Kick Demo
https://www.youtube.com/watch?v=FlSyYb18ff8

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

TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Thursday, April 16th 2020

Today is a rest day! Take advantage of it by taking care of yourself and enjoying the day.

• Get 9+ hours of sleep
• Eat at least one fruit and vegetable
• Stretch for at least 10 minute
• Do something nice for a family member
• Check in on a teammate you haven’t heard from in a few days
• Do something fun! :)

TAKE ONE THING AT A TIME, AND DO THE WORK TODAY.

Tuesday, April 14th 2020

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

STRENGTH
3×20 backpack front squats
4×10 backpack bicep curls
4×10 backpack tricep kickbacks

Do all four sets of each exercise before moving to the next one. Rest 1-2 minutes between sets. Use enough weight that makes the exercise challenging but doable. Every rep should be performed with perfect form! See the links below for form demonstrations.

CONDITIONING
4 rounds for time:
20 air squats
20 jumping air squats
20 reverse lunges
20 jumping lunges

Advanced = 5 rounds for time
Do this workout as fast as you can while having perfect form. Try to stay moving the whole time: if you do need to rest make it short (10 seconds) instead of long (20+ seconds). Try to keep a steady pace through the whole workout, it should take around 12-20 minutes.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Backpack Front Squats
https://www.youtube.com/watch?v=oQkf3DZv29g

Backpack Bicep Curls
https://www.youtube.com/watch?v=MHfGpQI3QOU

Tricep Kickbacks
https://www.youtube.com/watch?v=_lUW3T6QGuU

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Reverse Lunges
https://www.youtube.com/watch?v=hwGPWeMGAYA

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s