Monday, 061917


Fitness : Performance:

A. Back SqT – 5RM + 1×[email protected]%

B. Conditioning: (compare to 5.29.17)

amrap 10 @ competition pace 

5 clean and jerks 155/108

12/10 cal bike 

5 box jumps 40/32

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Post Class:

becomplete

1. DB SA row 8-10 reps x 4 sets 

2. 3 rds; 8-10 tricep plate overhead extensions, max l sit hold, 20 band scap squeezes 

3. bodyweight, single leg lateral step ups 8-10 reps each leg x 3-4 sets at tempo 

4. accumulate 3 min in each split position 

Running

Speed Development

Warm Up:

1. 600 easy

2. Calf rollout

3. 4-5 x 50m Build ups(speed increases throughout, should be on grass and barefoot), rest: walk back

4. Alternate Heel to butt and skipping: repeat 2-4x

 Main Set:

1. 10 x 50m, recovery is 50 walk back. 1-5 with shoes, 6-10 barefoot. Easy 400 after the 5th rep(focus on mid foot strike and driving through your big toe) *if on grass 

2. 200m hard – 200m easy x 5

3. Cool down 600 easy

4. Calf rollout

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