Mobility, Activation & Warm-Up
Hamstring Pulse with Softball x 3-5 minutes
Bird Dogs
x 10 reps
followed by …
Two sets of:
Medball Squeeze Marches x 6-10 reps
Deadbug Bottoms Up KB Press x 6-10 reps
and finish with …
2 Minutes of Double-Under Practice
A.
Every 6 minutes 18 minutes (3 sets):
30/20 Calorie Assault Bike
10 Burpees
60 Second Sandbag Carry or Hold
60 Seconds Wall Walks
This is to get you moving and ready for the following work. This is not a race.
B.
Every 45 seconds, for 20 reps (15 minutes) of:
1 Banded Deadlift @ 55-60% + 30-40% Extra Band Tension at the Top
*The focus is concentric speed on all of these lifts!
C.
Complete as many rounds and reps possible in 20 minutes of:
30/22 Calorie Row
30 Burpees Over Erg
30 Russian Kettlebell Swings
30 Single Kettlebell Step Ups (24/20″)
35-54: 32/24kg
55+:
24/16kg
Athlete Notes:
Today you CAN bring the intensity. 🙂 You’ll start off with a warm-up that should get you feeling sweaty by the third set. Your choice on the sandbag weight but the goal here is to use a weight that is challenging but doable for 60 seconds.
This is the last week of banded deadlifts – hope you’ve been enjoying the different stimulus of reduce load but increased tension!
Grab a friend and tackle this 20 minute amrap together! Your pace should be consistent throughout the 20 minutes so start off holding back just a little so that you can maintain throughout 20 minutes. You should be able to do your burpees at a measured pace, KB swings and Step-Ups unbroken. Stay mentally dialed in and make a note when your mind does drift … does it drift to negative self talk or does it zone out? Are you able to reclaim ownership of your mind with a few phrases to bring you back to present and, if so, what are those phrases? Use todays session to work on your mental approach to workouts and assess your mental tendencies in longer, higher intensity pieces.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Run Interval Session
5 Minutes Jog
and then …
Speed Intervals
Ten sets of:
10 Second Sprint
1:20 Jog
followed by …
5-8 Minute Cool Down Run