Day 28: Training Log

Warm up / Preparation:

• Run 200m
• Spend 200m on the following:
• A-skip x 10
• C-skip x 10
• lunge step x 8: pause in your lunge and reach both hands OH
• shuffle jacks x 10
• Frankenstein march x 10
• inchworm push ups x 5
• back to the weight room for this triplet: 5 triceps dips – 10 push ups – 15 squats

Strength Component: Bench press

We are reducing the number of reps this week, so we will increase the resistance a little

• warm up set of 10
• 3 sets of 8 reps @ 65-75% 5×5/5×3
• After each set: 5 single hand DB rows (lawnmowers) + 3 pull ups (most difficult version you can do)

Workout:

Complete 3 rounds of the following:

• 15 med ball cleans (ask a vet if you’re not sure or watch the video below)
• 15 lunge steps carrying a Rage ball
• 15 DB strict press
• 15 goblet squats
• 15 ball slams
• 15 seated row (functional trainer)

Notes:

Injured, hand.