Workout of the Day: Tuesday, 3.25.14

“Basketball is an intricate, high-speed game filled with split-second, spontaneous decisions. But that spontaneity is possible only when everyone first engages in hours of highly repetitive and structured practice–perfecting their shooting, dribbling, and passing and running plays over and over again–and agrees to play a carefully defined role on the court. . . . spontaneity isn’t random.” -Malcolm Gladwell

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Above, Miele’s boys watch him complete 14.4 during Sunday Open Gym!

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball TFL/Glute Med, 1 minute per side. 20 Passes on IT Band with Foam Roller (per side). Spiderman Stretch, 1 minute per side. 10 Single Leg Glute Bridges per side. 10 Single Leg Deadlifts Per Side. 10 Samson Stretch Lunges Total (5 per side).
SKILL WORK: Complete the Complex: Clean, Front Squat, Push Press, Thruster – report your total load for the whiteboard.
POWER ENDURANCE: Complete the above complex every minute on the minute for 10 minutes – start light, and move up in load as you go along.
CONDITIONING: EMOM 14 minutes: On the even minutes (or, at 0): Double Unders, for 30 seconds. On the odd minutes, Squat Thrust to Touch 6″ Above Reach – 30 seconds. Move at about 80% effort for all. Count your double unders and your squat thrusts with a whiteboard, and report your LOWEST score for the whiteboard.

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