Vol. 55 - Dryland Week Fourteen

 

Information in this week's blog

• Dryland call format 
• Week 14 workout information

Dryland Call Format

https://us02web.zoom.us/j/5077148729

The workout begins at 6:30pm. Please be logged on at least 10 minutes early.  If you are not well versed in using Zoom the call is live at 6:15 pm and we suggest you get on the call early and once you are set you can leave the call going.

If you are having trouble accessing the call, please contact VP Lisa O'Malley, at 360-909-1072 or Communications & Technology Coordinator Natalie Gaston at 480-748-7773.    

Once the workout starts everyone is working out and not answering their phone. 

If you are unable to opt-out of practice on TeamSnap, contact Practice Coordinator Sandy Moore at 503-708-7929. 

Week 14 Workout Information

Are you ready to gear back into dryland? A week of rest after so many continuous weeks of work has not slowed your progress, rather it's probably jump started it. When the body is continually pushed without scheduled recovery, it can break down instead of build up. We've been building in recovery time as we've progressed, but it's important to remember that constant work can be detrimental to meeting your fitness goals. Think about how you felt at the last dryland workout, and measure it against how you feel after completing your first workout after the break. 

This week we are increasing the total reps to 96 by doing 4 rounds of 4 sets of 6 reps per exercise. A 50% resistance is your goal.   

With so many processes being adopted and venues opening up, keep your eye on the prize of being ready to load the boats and beginning paddling! 

If you completed your fitness assessment and want to share a success, a surprise, a feeling of accomplishment, add it to the comments. It's good to share and feel supported in your accomplishments (and we love celebrating them with you!).

See you on the Zoom screen.

Click here to print the workout

WEEK 14	Load: HIGH		MAX HEART RATE RANGES - 10 sec count
Cardio - 2x 4min				age 30s	- 20-25
75-80% MHR				40s	- 19-24
1 min per exercise; complete 2x	1. Skaters with hop, lateral shuffle or grapevines			50s	- 18-23
	2. Inchworm, alt straight leg toe touches or walking toe touches			60s	- 17-22
	3. Spider mt climbers, high knees or jump rope			70s	- 16-21
	4. Squat or jumping jacks, or sit-stands			80s	- 15-19
Warm up stretches	Y-T-W - 5 rounds		Use the lower numbers in the range the older you are in the decade.
	Cross body - 12 each side & middle		Use a 3 pt spread for your 70-80% (e.g. 50 yr old use 20-23; 59 yr old use 18-21)
	Side stretches - alternating for 20 total
Exercises		Reps
Perform an exercise for 6 reps, take a quick break, repeat 2 more times, then move onto the next exercise. When all of the exercises are completed in this manner, that's 1 of the 4 sets.
Thrusters w/Band		4 sets (4x6 reps @50% 1RM)
Seated Body Rows
Boxing w/Band (reps per side)
Scapular Retraction
Standing Oblique Crunches (reps per side)		25 reps
Cool down stretches
	Standing quad stretch
	Standing hamstring stretch
	Arm across chest - deltoids
	Window sill stretch - lats/upper back
	Door jamb stretch - pecs
	Standing side stretches

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