Day 49: Training Log

Warm up / Preparation:

• run 2 laps of the quad OR 1 lap of the bus loop
• skip 1 minute: include DU, single skips and single-leg single skips
• A-skip and C-skip x 10 each
• squat hop x 5 + inchworm push up x 5
• triplet: 5 OH squat with a dowel / body bar – 10 push ups – 5 burpees
• Stretch, bands, rollers, etc as require

Strength Component: Bench press

• Warm up set of 10 reps: use a reasonable resistance and complete a full ROM on each rep
• 3 sets: 8 – 12 – 8  First set and 3rd set (8s) should be at same resistance… middle set of 12 should be at a resistance where you can do all 12 with full and controlled ROM
• After each set: 5 single arm DB rows (lawnmowers) each arm + 5 pulls on the rower or seated row station

Workout:

Complete 3 rounds of the following:

• 10 KB high pull
• 10 goblet squat
• 5 pull ups
• 5 burpees
• 10 KB single hand shoulder press (5 each arm)
• 10 Pendlay rows

Core Strength: 

Complete 2 rounds of the following:

• 10 AbMat sit ups (do NOT anchor your feet)
• 10 leg flares
• 10 jacknives
• 10 hollow rocks
• 10 sit ups (you may anchor your feet if you want)