0:00-3:00 RUNNING DRILLS
Running Drill Options:
Walking Knees to Chest
Calf Walk
Bear Crawl
Walking Spiderman Lunges
INTO..
AMRAP x 3 MINUTES
8 Alt. Box Step-Ups
4/4 DB Around the World
4/4 Moose Antlers
INTO..
AMRAP x 3 MINUTES
100m Run
5 Barbell Strict Press
5 Box Jumps
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
15 Box Jumps (20)
10 Push Press (95/65)
Immediately Into…
400m Run
(Score is Time)
KG BB: (42.5/30)
FOR TIME
400m Run
Immediately Into…
5 ROUNDS
10 Box Jumps (20)
10 Push Press (65/45)
Immediately Into…
400m Run
(Score is Time)
KG BB: (30/20)
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-
(No Measure)
*Keep weight Light across all sets. This is a Deload Week.
Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 5 Tempo