Individual Quarterfinal Week Strength Work and Additional Training
A.
Ten sets of:
3 Push Press @ 50-60%
Rest 60 seconds between sets and focus on SPEED.
B.
Five sets of:
8 Close Grip Bench Press
Rest 30 seconds
6-8 Weighted Supinated Grip Pull-Ups
Rest 1-2 minutes
C.
Four sets of:
200 Meter Run
15 Worm Push Press
15 Double Jump Worm Burpees*
15 Worm Push Press
Rest 1:1
*Double Jump Burpee = Burpee, jump over, jump back. So you’ll always be doing your burpee on the same side.
Individual Option:
Four sets of:
200 Meter Run
15 Shoulder to Overhead (115/85lbs)
15 Lateral Double Jump Burpees Over the Barbell
15 Shoulder to Overhead (115/85lbs)
Rest 1:1
D.
Three sets of:
8-10 Chest Supported Rows
Rest 30 seconds
10-15 Tempo Push-Ups @ 1111 (hands on dumbbells)
Rest 1-2 minutes
Running Progressions
At warm up pace:
1-Mile Run
Followed by…
Two rounds of:
50 Foot High Knees
50 Foot Butt Kickers
50 Foot Carioca Right
50 Foot Carioca Left
50 Foot High Skips
50 Foot Reverse Skips
50 Foot Broad Jump (quick jumps)
Followed by…
Every 6 minutes, for 18 minutes (3 sets of):
1000 Meter Run @ 5k Pace
*Walk during rest*
Additional Swimming Option
Eight to Ten rounds for completion of:
100 Meter Swim
50 Meter Breast Stroke