Monday, March 28, 2016

Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 1
6 to get 5 unbroken
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 3 x 12/leg, rest 30 sec b/w legs #25 db's
A2. SA DB Bench Press, 3 x 10/arm, rest 15 sec b/w arms, + 90 sec #45
B1. Single Leg Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec
B2. Strict Ring Pull Ups @ 30X2, 5 x 3-5 reps, rest 90 sec
C. Side Plank, 4 x 30 sec/side, rest as needed
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2
Rest 3 min
+
Row 1000m, rest 2 min x 2
Rest 3 min
+
3 rounds not for time:
15 Back Extensions
35 sec Hollow Rock
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 4 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 3 x 10, rest 90 sec
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 85%, rest 4 min- accumulate 10 Double Unders during rest
X 3
Thursday
Rest


Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB Step Ups, 3 x 12/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 3 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
2 rounds for time:
15 Double Unders
15 Wallball, 20#
15 Double Unders
15 Toes to Bar
15 Double Unders
15 HR Push Ups

Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)