Fitness:
A.
4 sets of:
A1. Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
A2. Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60 seconds
4 sets:
B. Lateral Lunges x 10 reps each leg @ 2011. Can hold DB's or KB in middle of chest.
Rest 45 seconds
B.
For time:
Kettlebell Swings x 30 reps
Push-Ups x 30 reps
Run 400 Meters
Kettlebell Swings x 20 reps
Push-Ups x 20 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 10 reps
Run 400 Meters
Rest 45 seconds
B.
For time:
Kettlebell Swings x 30 reps
Push-Ups x 30 reps
Run 400 Meters
Kettlebell Swings x 20 reps
Push-Ups x 20 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 10 reps
Run 400 Meters
Performance:
Mobility, stretch, Z1 aerobic work on AD or Rower. Light practice with skills.
We will be building to a heavy front squat single on Friday, if you are concerned if this work will affect that then skip it.
If looking to complete an aerobic workout today:
30 mins 3 sets @ 85% effort ( i.e sustainable but difficult)
Every 10 minutes
Run 800m
Turkish get-ups x 2 reps per arm. Keep it light.
Airdyne Max calories until the 10 minutes is up.
We will be building to a heavy front squat single on Friday, if you are concerned if this work will affect that then skip it.
If looking to complete an aerobic workout today:
30 mins 3 sets @ 85% effort ( i.e sustainable but difficult)
Every 10 minutes
Run 800m
Turkish get-ups x 2 reps per arm. Keep it light.
Airdyne Max calories until the 10 minutes is up.
mobility
ReplyDeleteconditioning 105 calories, 97 calories, 86 calories. Runs went from 3:22, 3:25, 3:55 TGU w/ 35#