Hello Team,
I'm going to borrow this week’s homework from Space Dragons'
Hell Week menu at http://www.spacedragons.org/
Starting 2 weeks before the tournament, Space Dragons recommends
entire week of exercises for the team.
They have specific exercise for Monday through Friday.
However, our homework is just to pick one of the days and do
it before 7/19/13 Friday 6pm.
Pick an exercise (Monday, Tuesday, Wednesday, Thursday, or
Friday) and do Bronze, Silver, Gold level and let me know by 7/19/13 6pm.
This will be counted toward your Participation Award.
If you want to challenge yourself then you can do the entire
week but not required.
Let's do this!
Thomas Yoo
APCA Dragon Boat Team
Mobile 949-874-8088
Office 714-247-0583
Asian Pacific Islanders for Professional and Community Advancement
Southern California Chapter
HELL WEEK. Oh yea! Big Long Beach, our Home Tournament, is only 2 weeks away.... let's do it again!
Everyone's going to Big Long Beach, so git 'er dunnn! Always remember to stretch and do some cardio for warm up!
And NO INJURIES.
MONDAY:
Bronze: Leg Circuit (see below)
Silver: add Ab Circuit (see below)
Gold: add mountain climbers (3 sets, 45 seconds each set)
TUESDAY:
Bronze: Ab Circuit (see below)
Silver: add
Robert’s Twisting Plank -Lay your forearms on the ground and plant your
toes. Hold your body up in a strong, straight line, twist your upper
body, bringing your free arm under your body, with rotation! (35 seconds
each side; 3 sets)
Gold: add Leg Circuit (see below)
WEDNESDAY:
THURSDAY:
Space Murph:
1. Run (“Run1”)
2. Crunchy Frogs (“CF”)
3. Squat Jumps (“SJ”)
5. Burpees (“Bp”)
6. Push-ups (“PU”)
7. Side plank w/ leg lift (“SP”)
8. Run (“Run2”)
Bronze:
Run1: 0.25 miles | CF: 50 | SJ: 50 | SL: 25 | Bp: 25 | PU: 50 | SP: 50 | Run2: 0.25 miles
Silver:
Run1: 0.25 miles | CF: 100 | SJ: 100 | SL: 50 | Bp: 50 | PU: 100 | SP: 100 | Run2: 0.25 miles
Gold:
Run1: 0.50 miles | CF: 150 | SJ: 150 | SL: 100 | Bp: 75 | PU: 125 | SP: 100 | Run2: 0.50 miles
Rules: Do Run1
at the beginning, Run2 at the end. All exercises in between can be
split up however you wish in whatever order you wish, as long as at the
end you completed the numbers listed above. Any exercise that is
one-sided (i.e., side planks) means you need to do the amount listed
for each side. For example, if you are doing bronze, you need to
do 50 side planks w/ leg lifts on your right side, and 50 side planks
w/ leg lifts on your left side. You can split the side planks up so you
do 10 planks, the move on to 20 burpees, and then come back to finish
the rest of the planks later.
FRIDAY:
Bronze: Ab Circuit (see below)
Silver: add Leg Circuit (see below)
LEG CIRCUIT:
1. Wall Sits (maximum duration)
2. Star Jumps
3. Tuck Jumps
Do wall sits before every other set. Each exercise for 30 seconds is one set. For one legged rotational squat and the three-point lunge, do 30 seconds for each leg.
Do five sets.
AB CIRCUIT:
1. Bicycle Crunches
2. V-Ups
3. Mason Twists
4. Side Plank
5. Dead Bugs
Each exercise for 35 seconds is one set. Side planks are 35 seconds for each side.
Do five sets.
Any questions? Don’t know how to do an exercise? Ask me.
From Space Dragons Link http://www.spacedragons.org/
