Monday, 061118 Fu / Fit

Function / Fitness :

A. Back SqT – 8rm +1×8@90 / or, athlete single leg Bulgarian squats 8 reps each leg

A2. Power clean + 3 push presses; climbing as superset

B. AFAP

9 bodyweight front squats / goblet squats or lower weight

21 / 16 cal bike

21 t2b / weighted sit-ups

6 bodyweight FS / goblet

15/12 cal bike

15 t2b / #’d sit-ups

3 bodyweight FS / goblet

9 / 7 cal bike

9 t2b / weighted sit-ups

#

Post class:

Running ; piece 1 of week

Track

1. Warm Up

– 400m easy

– 400 moderate

– 400 hard

– 4 x 50m fast on an easy walk back

2. Main Set 1

– 12-16 x 400m repeats on 15-30sec max- effort is equal to you 10k race pace or slightly faster. The goal is a sustained effort on each 400. (Masters: 10-12)

3. Cool Down

– 7-10min on grass

#

Becomplete:

1. 1 rd : 100 banded scap squeezes, 100 banded face pulls, 100 banded rows + 50 pvc disclocates + 50 banded scap squeezes

2.3 rds / 15 Ghd sit-ups + 15 weighted Sits ups

3. 35 dB box step overs for time

4. Crossover symmetry

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