Saturday, 011318

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Todd: PR

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Deadlift : 3-3-3-3-3 across

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Conditioning:

450/400m row

15 hspu (opens standard)

15/12 cal bike

15 ghd sit-ups

45 double unders

Rest 4 min x 4

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Post class:

Becomplete:

1. 10 min or so of static hold – gymnastics – individual focus

2. Light tgu – 10 reps each side

3. Db da row 8-10 reps x 4 sets each side

4. 4 x 8 db pullover (https://youtu.be/ctW4UcBGzyA)

5. Crossover symmetry protocol

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Running:

Session 2

1. Warm Up

– 250m row – 250m ski – 250m bike x 3

2. Warm Up B

– 5 x 1min run of 45sec easy to moderate and then 15sec fast

3. Main Set

– 10-12 x 30sec fast on 45sec easy. These can be on a treadmill or outside on clean pavement

4. Cool Down A

– 8-10min easy run

5. Cool Down B

– 1000m easy row

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