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2018 Pre-Season Practices started Sat November 4th!

Sep 4, 2011

The Final Installment of SD Hell Week for 2011!

Less than TWO WEEKS 'til Treasure Island....
....so it's the LAST SD Hell Week of the season...


SD HELL WEEK PART 4!
Sept 5 - Sept 11

Monday:
SQUAT JUMPS
AB CIRCUIT

PUSHUPS (set 1 - diamond, set 2 - regular, set 3 - wide, set 4&5 - your choice)

Tuesday:

DIVE BOMBER PUSHUPS
WALL SITS (max out duration for each set)
AB CIRCUIT

Wednesday:
PRACTICE!!
or if you miss practice...
DEAD MAN'S BURPIE CHALLENGE

Thursday:
AB CIRCUIT
CLAP PUSHUPS
LUNGE JUMPS

Friday:
ALLIGATOR PUSHUPS
AB CIRCUIT
SQUAT JUMPS


Saturday:

RACE SETS!


Sunday:

RACE SETS!


AB CIRCUIT: 20x crunches + 20x bicycle crunches + 20x flutter kicks + 20x leg lifts + 20x mason twists = one set. Perform as fast as you can.
CARDIO: Do at least 30 minutes per day (no longer just a bonus!).

Rules:

- Do five sets of each exercise, maxing out the number of reps you do in each set.
- Push your numbers from the the last Hell Week - you should be the strongest you've been all season.
- There are three tiers: bronze, silver, gold. For example, on Monday, completing 5 sets of squat jumps completes bronze, adding 5 sets of the ab circuit completes silver, and adding 5 sets of pushups (variations indicated) completes gold.
- If you don't know what an exercise is, ask your teammates (or youtube)!
- Warm up before you begin. No injuries!!

- Post on Facebook when you finish each day's challenge.

- Do this on top of your regular workout, not as a replacement for it.

Extra Credit:
- Practice the flash mob dance 15 minutes per day!

This is our last big race....let's finish the season STRONG!