Mobility & Prehab
Spend 5 minutes rolling out any hot spots and then …
Knee & Hip Prehab
One-two sets:
Alternating Single Leg Banded Knee Tucks x 30 seconds
Banded Forward Monster Walk x 30 seconds
Banded Backward Monster Walk x 30 seconds
Medball or Unweighted Speed Skater x 30 seconds
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
60 seconds Banded Psoas Marching
and then …
10 Empty Barbell Back Squats
5 Back Squat @ 45% of 1-RM
5 Back Squats @ 55% 1-RM
A.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 70-80%
Set 3: 1 rep @ 80-85%
Rest 2-3 minutes
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 85%
B.
Every minute, on the minute, for 25 minutes:
Station 1: 14-20/10-15 Calorie Assault Bike
Station 2: 250 Foot Shuttle Run (25 foot increments)
Station 3: 25-100 Foot Handstand Walk OR 3 Wall Walks
Station 4: 14-20/10-15 Calorie Row
Station 5: 20 Dumbbell Walking Lunges (weight up to the athlete)
Athlete Notes:
Cardio Saturday’s. During the Open season these Saturday workouts are meant to get a little skill work in and a lot of cardio in. Set an intention, get sweaty, and shake off any of the cobwebs from your run at the Open workout yesterday. Adjust the calories, distance and weight to best fit YOUR needs for the day.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Five rounds of:
6 Minute Jog @ 70% of Max Heart Rate
2 Minute Run @ 1 Mile PR Pace
When the clock reaches 45:00, perform…
5-10 Minute Cool Down Jog
We performed this on week 2, January 14th
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?