Warm up / Preparation:
- Run 400m at your own pace. Be sure to run with at least one classmate
- 10 x A-skip, C-skip, lunge step, shuffle jacks
- Complete the following triplet: 5 squats – 5 push ups – 5 burpees
- 5 squat walk steps each leg + 5 squat hops
- Inside weight room for: 3 good mornings + 5 pendlay row
- Any stretching, bands, rollers, etc you need
Strength Component: Back squat
- Warm up set of 8-10 reps at an easily manageable resistance
- 3 sets of 10 reps: each set can be slightly heavier than the previous set, but do NOT go to a resistance where you cannot complete 10 reps with proper form. If you need help just ask
- After each set: 5 box drops with explosive vertical jump (demo provided)
Workout:
Complete the following, AMRAP in 15 minutes:
- 5 pull ups
- 8 KB swings
- 13 squats
- 18 sit ups
Core strength: 1 min plank – 30 Russian twists – 1 min plank
Notes:
I got 5 and a half rounds in for the workout. It was a very crossfit-y workout so I was pretty good at it. It didn’t surprise me that I got 5+ rounds in. That is 3 minutes per rounds which isn’t even that fast.
I like the quote today because it is interesting. It makes you think about your personal goals and if you are actually working towards them or if you are just stalling. Personally, I don’t think I have any excuses.
The only way to make a weakness less of a weakness is to keep working on it. If you don’t work on it you won’t get any better at it. It’s as simple as that.
Brett's Fitness Blog 