Day 29: Training Log

Warm up / Preparation:

• Run 400m
• Skip 1 min
• A-skip x 10 – C-skip x 10
• Squat hop / walk x 5-10
• Opener/closer x 10 each
• Shoulder ROM and partner stretches
• Triplet: 5 push ups – 5 burpees – 10 squats
• Any stretches / bands / rollers etc

Strength Component: Deadlift

• Warm up set of 10 reps
• 3 sets of 8 reps @ 65-70% 5×5 / 5×3
• After each set: 3 consecutive explosive vertical jump + 2 pistol squat each leg

Workout:

Complete 3 rounds using 15 – 10 – 5 reps of each

• row (calories)
• triceps dips
• push press (light)
• 200m run after each round

Core strength:

• 10 hollow rocks – 15 sit ups – 10 hollow rocks – 1 min plank