Day 44: Training Log

Warm up / Preparation:

• Run 400m
• A-skip and C-skip x 10 each
• Grapevine in 2 directions
• opener/closer march
• shoulder ROM, catch position and stretches
• 3 burpees
• 5 drop squats with a body bar or dowel – 10 push ups – 15 normal squats
• Stretch, bands, rollers, etc

Strength Component: Hang cleans

• Warm up set of 10 reps: break your warm up sets into 2 if need be
• 3 sets : 8 – 6 – 8 with the middle set being your heaviest
• After each set: 6 flare push ups – 3 underhand-grip pull ups

Workout:

Complete 3 rounds of the following:

• run 200m (preferrably outside if its not raining too hard)
• 8 front squat
• 6 T2B or variation
• 4 med ball slams (be aggressive with these but maintain proper form)

Core strength:

• 25 sit ups with a partner: pass a med ball at the top of the sit up – 1:15 plank