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MONDAY 200706

Warm-up

200m Jog
10 Dislocates
10 Good Mornings
Banded Scarecrow x 30 seconds each position (use a band or Crossover Symmetry)
Banded Hamstrings x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Review the movements – focusing on the clean positions….allow time to build to working weight


FITNESS 200706

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run
16 Burpee Box Step-Overs
20 Kettlebell Swings
400 Meter Run


PERFORMANCE 200706

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run
16 Burpee Box Jump-Overs (24″/20″)
8 Power Cleans
400 Meter Run

Record each sets work time. Also- comment your clean weight in notes.

Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.


At Home Movements warm-up

Every minute, on the minute, for 15 minutes:

Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead

**For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.


Cardio then jump

When the running clock reaches 18:00, perform the following…

Against a 2-minute running clock:

25/18 Calorie Assault Bike or Row or 8-10M shuttles
Max reps of Jumping Air Squats in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.


Step up and go…

When the running clock reaches 33:00, perform the following…

Against a 2-minute running clock:
20 Step Ups (35/25 lbs)
Max Calories of Assault Bike or Row or shuttles in remaining time

Rest for 60 seconds and repeat for a total of FOUR sets.


Mobility

Banded Hamstrings
LAX to Feet
Roll Posterior

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