Wednesday August 12

Wednesday 8/12/15

1) CFV Gym Training:

Track Day

"ASU Test" Complete the following distances on the timer listed below. The number in parenthases indicates the maximum time allotted to pass the "ASU Test" for women's soccer at Point Loma Nazarene University for the 2016 season. 0:00: 400m run (1:20) 1:15 3:00: 100m run (:18) 4:00: 100m run (:18) 5:00: 100m run (:18) 6:00: 100m run (:18) 8:30: Shuttle run (:30) 10:30: 800m run (3:15) 3:05 15:00: 100m run (:19) 16:00: 100m run (:19) 17:00: 100m run (:19) 18:00: 100m run (:19) 20:30: 400m run (1:20) 1:13

2)Back at the gym, midline work:
3 rounds:
1:00 ring FLR
1:00 GHD Supine Body Hold
:30 Handstand Hold (nose to wall)
:30 L-Hang from bar

For the FLR, set bottom of rings same height as feet (use a box)
For GHD Supine Hold, hold yourself perfectly horizontal face up
For the Handstand hold, focus on active shoulders, stable midline
For the L-Hangs, maintain straight arms and strive to keep legs horizontal

All times are cumulative; if you make it :30 on the ring FLR, rest and then get back on it until you reach a minute total each round

3) tempo rows 7/7/6+neg with 10" box then 2x7 on floor

4) farmer carry 300m 28kg