Day 62: Training Log

Warm up / Preparation:

• Run 2 laps of the quad
• Skip 1 minute
• 10 x A-skip and C-skip
• 5 x shuffle jacks each direction
• 10 x squat walk + 5 x squat hop
• 3 x inchworm push ups
• posterior deltoid extensions with a band / face pulls with functional trainer (x5 or x7)
• Stretch, bands, rollers, etc as necessary

Strength Component: Bench press

• warm up set of 10
• 4 sets: 10 – 8 – 10 – 6 where the set of 6 is your heaviest set.  Be sure to have a proper spot for all sets and select your resistance carefully (you will have lifted more reps than usual going into your final set)
• After each set: 5 single arm DB rows (lawnmowers) each arm + 3 pull ups

Workout:

PART A:

• partner side shuffle chest pass to west doors and back (50m)
• 10x partner sit up and toss
• 7 burpees together
• run a lap of the quad

PART B:

10 min partner AMRAP

• Round of Cindy
• as many empty bar thrusters as possible

** Partners alternate and keep track of your rounds of Cindy + thrusters.  Thrusters = 1 point each, rounds of Cindy = 15 points each.  Total your points in 10 min.

Core Strength:

• 20 jacknives – 5 hollow rocks – 20 sit ups – 5 hollow rocks