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Programming Notes

Three workouts built into one long piece. At a guess each piece looking at an 8-10 minute time frame to completion, obviosuly a lot dependant on your running. Breathe and grind your way through. The weights you choose should be moderate, not too light or too heavy. The burpees...what can I say...just keep moving and they will be over soon ;)

Warm Up

5 Min Running Specific Drills (Coaches Choice) Then perform 7 minute AMRAP of: 5 Inchworm 5 Samson Lunge e/s 10 PVC Shoulder Rollouts 15m Crab Walk 15m Duck Walk 15m Burpee Broad Jump 30 Sec e/s Couch OR Hip Flexion Stretch 30 sec Shoulder Flexion OR Calf Stretch

Conditioning

For time: 800 Meter Run 20 Burpee Box Jump-Overs (24″/20″) 10 Squat Cleans (90/60kg) Rest until the running clock reaches 12:00, and then… Two rounds for time of: 400 Meter Run 15 Shoulder to Overhead (65/45kg) 10 Burpee Box Jump-Overs (24″/20″) Rest until the running clock reaches 24:00, and then… Three rounds for time of: 200 Meter Run 20 Ground to Overhead (45/30kg) 10 Burpee Box Jump-Overs (24″/20″) Scaled Options Squat Clean/G2O - Reduce weight/Hang

Session 2

Pick a pace that gives you no more than 10 seconds of rest on the 50 at 70% effort, and 20-30 seconds for the 100 and 40-60 seconds for the 200 meter efforts. Maintain the same pace throughout the pyramid – total distance is just under a mile. If this is too much for you, cut the work in half. Note your times for a good benchmark for your pace. Four sets of: 50 Meter Swim Followed by… Two sets of: 100 Meter Swim Followed by… Two sets of: 200 Meter Swim Followed by… Two sets of: 100 Meter Swim Followed by… Four sets of: 50 Meter Swim

Nothing assigned for November 23, 2017


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