Day 46: Training Log

Warm up / Preparation:

• Run 1 minute + skip 1-2 minutes
• A-skip x 10 – C-skip x 10
• Squat hop x 5
• Sumo squat + pivot x 6 (3 each direction, demo provided)
• Triplet: 3 squat tuck jumps – 6 prisoner squats – 9 KB or DB swings
• Stretch, bands, rollers etc as necessary

Strength Component: Back squat (scale: front squat)

• Warm up set of 10-12 reps OR split into 2 sets increasing intensity slightly
• 3 sets 8 – 6 – 8 with the middle set as your heaviest set.  If you have questions choosing resistances please ask
• After each set: 3 Steve Nash leg extensions each leg – 2 single-leg explosive jump each leg

Workout:

3 rounds of

• 3 goblet squats with a 2-second hold at the bottom
• 10 second Leibert bar hold OR Roman Chair hold (demo provided)
• 5 ground to overhead Rage ball
• 5 burpees

Notes:

I think I was a 8 out of 10 this week. I am usually a 9 but I have been tired.

Running takes more effort in my opinion, as I feel cardio is toughest.