Day 47: Training Log

Warm up / Preparation:

• Run 2 minutes  + skip 30 seconds
• A-skip – C-skip – Opener – Closer x 10 each
• Shoulder ROM and partner stretch
• Grapevine 10m in each direction
• Hip hinge drill x3 – inchworm push up x6 – jumping jacks x20
• Stretch, bands, rollers, etc as necessary

Strength Component: Deadlift

Something different this week in the strength component of the class.

17min on the clock.  Warm up x 12 then sets start at 10.  Minimum 60 second rest between sets.  Work your way down, using heavier resistance as you go.  Least number of reps in a set: 3.  DO NOT jump from 10 to 3.  Work your way down gradually with your group.  If you have issues or questions along the way just ask.

**This allows all athletes to tailor their strength component each day.  Your ability to do this effectively is being evaluated.  Questions are encouraged.  Failure to progress safely through the strength component will result in ending the strength component for the day (for anyone progressing in an unsafe manner).

Workout:

20 minute AMRAP, alternating minutes of work with a partner:

• 3 single hand KB snatch (each hand)
• 6 split squats (use a barbell)
• 3 burpee bar hops (over the bar burpees)

Scale: number of minutes.

Core Strength:

• 20 sit ups – 10 jackives – 20 sit ups – 20 jacknives on a BOSU

Notes: