Tuesday, 041718 Fi / P

Horrrrr-ray for Tuesday.

#

Announcements:

Nutrition challenge is Live! FB group has link to google drive document for all points. Remember, accrued points to date are on board at gym also. Measurements / body fat % times and availability in group.

#

Fitness / Performance:

A. Deadlift : 5-7 reps heavy x 3-4 sets : NOT TnG

B. AMRAP 7

10/8 cal bike

10 wall balls 20/14 to 10′

6 hang power cleans 205/123 185/113 etc

#

Post class:

Becomplete:

1. 5 strict t2b + :10-:15 l sir hold + 5 t2b; rest 2 min x 5

2. 5-7 min of shoulder flushing ; via flow yoga and just body weight we can start.

3. 4×15 banded scap squeeze with 1-3 second pause At hold

4. 10 min minimum on ankles and hamstrings

5. Crossover symmetry protocol

#

Running:

Track

1. Warm Up

– 800m easy

– 800m as hard straights – easy turns

2. Main Set 1

– 6 x 200m moderate effort on 10sec rest

3. Main Set 2

– 10 x 100m repeats on 60sec: complete a fast 100m then turn and run slowly back to the start. The next repeat you go on the minute. The effort on the 100m’s if fast while holding form

4. Cool Down

– 800-1200m easy

Leave a Comment

Your email address will not be published. Required fields are marked *