Dynamic Mobility, Activation and Warm-Up
Front Rack Partner Assisted Stretch x 60-90 seconds
and then …
Honest Hip Cars x 2-3 reps per side
and then …
Glute Activation Warm-Up x 20 seconds on first interval, 30 seconds on second intervals
Straight into …
Banded Monster Walks x 10 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Air Squats x 15 reps
A.
Five sets of:
Front Squat x 2-3 reps
Rest 3 minutes between sets
Build over the course of the 5 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Clean Pull + Power Clean + Clean
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Sets 3-4 – 1 rep @ 70%
*Sets 5-7 – 1 rep @ 75%
*Sets 8-9 – 1 rep @ 80%
C.
Every 5 minutes for 30 minutes (6 sets):
60 seconds Max Calorie Assault Bike
*These are all out efforts
D.
Three sets of:
Half Kneeling Banded Pallof Press x 10 reps per side
Rest 45 seconds
Safety Bar Good Mornings x 5-6 reps @ 3011
Rest 45 seconds
Barbell GHD Hip Ext. x 10 reps @ 3111
Rest 45 seconds
Optional Session (Best performed 3-4 hours between sessions)
Warm-Up
Run 3 minutes @ 50-60%
Followed by…
10 Minutes of Plyometrics
Running Mechanic Drills
Two sets of:
Ball of Foot Hopping Drill
Carioca Drill x 20 meters
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Main Set
Five sets of:
800 Meters
Rest 3 minutes
Run hard, with the goal of maintaining your pace for all the working sets
Cool Down
5 minutes at a moderate pace
Then…
Post Workout Stretches
Mobility/ PT done
A.
Five sets of:
Kneeling jumps x 3 reps
Rest as needed
Six sets of:
Mix of Depth plyo jumps/Seated box jumps x 5 reps
B. Five sets of:
Belted squats x 3 reps (heavy) just to parallel
Rest 2 min
Used 95# KBs
C. Assault bike intervals
(only legs and 1 arm):
17.9, 18.5, 18,1, 18.2, 17.4, 17.4
Running session:
3:25, 3:23, 3:24, 3:25 (only did 4, 1 arm bandit)
A. did pause squats from Masters program worked to 135# 41X1
B. Clean 85/95/105/115/125
C. 14/15/14/15/15/13
D. Done
4:40/4:48/4:54/4:55/4:51
;
Nice work Litsa!!!
A. 245×3, 265×3, 285×3, 305×3, 325×2
B. 185-245 by percentages, no misses on the complexes.
C. 36, 24, 20, 20, 18, 21 cals. Ave rpm 82, 73, 71, 71, 69, 72
D Done.
Nice Chris – I’d like to see your cals be a little more consistent. Do you feel like you struggled with leg fatigue or lung capacity?
Lungs hurt no doubt but the legs felt, after about the initial 10 sec, like the bike was put in a pond. Even tried getting “out of the saddle” but couldn’t maintain above 70 rpm that way.
We will be doing a lot of assault bike work – it will help a tremendous amount with leg stamina!
Front Squats: worked up to 175 x 3
Clean complex: 125-170
Assault Bike: 22,21,20,19,18,18 (the one minute sprints are the hardest ones!)
no run, did ski erg conditioning.
Good job Karen!!!!!