Day 30: Training Log

Warm up / preparation:

• run 600m
• spend 200m on active warm up: A-skip – C-skip – Shuffle jacks – opener/closer – squat walk and squat hop
• Before coming back inside, complete:
• 5 inchworm push ups
• 10 BW squats
• 15 jumping jacks
• 5 burpee jacks
• Back inside for any stretching, bands, rollers etc you need

Training Log Requirements:

• Comment on the number of reps in the workout today: too many?  Not enough?
• How is your hang clean form coming?
• If your parents came in for an interview and you came with them… if I told you to teach your parents one skill from the course, which one would you pick?  Why? How would you teach it?

Strength Component: Hang cleans

• Warm up set of 10 at a manageable resistance
• 3 sets of 10 reps @ 60-70% 5×5/5×3
• After each set: 5 decline push ups (hands lower than feet) – 5 rage ball (or med ball) push jerks

Workout:

Since today is day 30 of the course, we will dust off an old KnightFit version of the Dirty Thirty…  Complete 30 reps of each of the following:

• Empty bar thrusters (unbroken if you can… but if not try 2 x 15)… 45/35/25
• Double unders
• Hand-release push ups
• Goblet squats (choose KB weight)
• Sit ups
• Ground to overhead rage ball / med ball
• Pull ups
• Triceps dips
• Calories on rower
• Plank 3 seconds (x 30 = 90 seconds… try for unbroken)

**A good way to tackle this task is to get a partner or two and monitor your work/rest ratio by mirroring each other (ex: 1:1 goblet squats or 5:5 dips, etc)

Core Strength:

30 second LS plank – 30 second RS plank – 30 jacknives – 30 sit ups