Day 6: Training Log

Warm up / Preparation:

• Run and skip (3 minutes combine)
• 10 A-skip + 10 C-skip
• 10 shuffle jacks (5 each direction)
• 10 backward lunge steps
• 10 frankenstein steps
• 2 x 20m acceleration (walk back rest)
• Shoulder ROM
• Stretch, rollers, etcLift / Strength Component: Deadlift:
  • Back angle, hip position, hand position, drills, light bar work, safety
  • Proficiency: demonstrate a set of 10 for coach/group members

  Then:

  • 3 x 10 at a manageable weight (135 max for guys; 100 max for girls)
  • After each set: one set of stairs + 10 med ball slams (demo provided)

  Workout:

  • 10 DB push press
  • 10 seated row (functional trainer)
  • 10 lunge steps with rage ball OH
  • 10 Pendlay row (demo provided)
  • 10 double unders or 30 single skips

  Core strength:

  • As a group: 10 plate 8s + 30 second plank + 10 jacknives

Notes:

My resting HR is 68. My HRR is 137. My target HR zone is 68-117.

Deadlift is very familiar to me. Although, it was weird changing my positioning to the under over grip. All in all, deadlift was fun and easy for me.

I still can’t do double unders consistently but other than that no comments on today.