APCA Dragons

APCA Dragons
Team Picture 2013

Monday, July 15, 2013

Last Homework of the Season - Borrowed from Space Dragons' Hell Week menu


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 - Big Long Beach edition!


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”)
4. Scissor Lunges (“SL”) http://www.youtube.com/watch?v=2j0N-LLMQtY
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)
Gold: add tabata alligator push-ups (http://www.youtube.com/watch?v=ok8d8GG4CFY)

LEG CIRCUIT:
1. Wall Sits (maximum duration)
2. Star Jumps
3. Tuck Jumps
4. One legged rotational squat: http://www.youtube.com/watch?v=TUWEdzfTNl4
Do wall sits before every other setEach 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/

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