Day 59: Training Log

Warm up / Preparation:

• Run 2 minutes
• skip 1 minute
• one set of stairs
• A-skip and C-skip combined to the west doors
• lunge step, squat hop, and squat walk back to weight room
• leg swings in 2 planes x 10
• hip hinge drill against locker x5
• triplet: 5 inchworm push ups – 10 squats – 15 jumping jacks
• stretch, bands, rollers etc as necessary

Strength component: deadlift ladder

• Complete the following, with a 15 minute time cap (focus on form not speed, progress as high as you can on the ladder with THE SAME RESISTANCE until the time is up or until your form breaks down)
• 4 – 6 – 8 – 10 – etc until time is up or form breaks down.  You MUST rest for AT LEAST one other athlete’s set before you move up to the next level.  Resistance DOES NOT CHANGE.
• between sets: mobility, stretch

Workout:

Complete the following 3x:

• 2 x 25m OH plate carry (to west doors and back
• 10 push jerk
• 10 Leibert row (or inverted body row using bar or Leibert triceps dips)

Then:

2 x 10 hang clean and press (light… work on form)

Core strength:

10 plate 8s in each direction – 1 min plank – 10 leg flares