Day 34: Training Log

Warm up / Preparation:

• Run 600m
• Spend 200m on active warm up including:
• A-skip x 10
• C-skip x 10
• Grapevine in both directions
• Shoulder ROM in at least 2 planes
• Triplet: 5 good mornings – 5 push ups – 10 squats
• Stretch, bands, rollers as necessary

Strength Component: Strict press

• warm up set of 10
• 3 sets of 7 reps @ 70-75% 5×5 / 5×3
• After each set: 10 x seated row at the functional trainer + 5 triceps dips

Workout:

Complete 3 rounds of the following:

• 7 weighted lunges (pass a KB through or carry 2 DBs)
• 7 pull ups
• 7 rage ball cleans
• farmer’s carry a KB or DB to west doors and back (scale: carry a rage ball to west doors and back)

Core strength:

• 1 min plank – 25 sit ups – 20 jacknives – 1 min plank