Week 1 – Day 1
Warmup:
3 Sets –
5 Broad Jumps
10 Side Plank Rotations
30sec Single Leg Wall Sit/side
https://youtu.be/RXlHKL_NEN8 Side Plank Rotations
https://youtu.be/l6fD8dkbOIg Single Leg Wall Sit/side
A) Banded Good Morning
20X1; 8-10reps; rest 90sec between sets x 2
https://youtu.be/1WFrKwEHxAs
*Activation Focus – light loads so you can really feel every inch of range of motion connected through your hips
B) Snatch Deadlift From Blocks
21X1; 4-6reps; TOUGH Sets; rest 2-3misn x 3 sets
https://youtu.be/zb21PQnKiSo
*Set up blocks above knee this week – Pull Heavy
*Use lifting straps if you have them
C1) Narrow Grip Bench Press
3131; 6-8reps; rest 30sec x 3 sets
https://youtu.be/9i4APBWU6PY
C2) Single Arm Dumbbell Row
10X2; 8-10/arm; rest 2:00 x 3
https://youtu.be/xl1YiqQY2vA
D) Rounds in 3mins – Consistent Effort Throughout
Run 100m
15sec Ring Plank
8 Goblet Squats 70/53
rest 90sec
Rounds in 3mins – Consistent Effort Throughout
Row 10/8 Cals
10sec Chin Over bar Tuck L Hold
10 Hand Release Push Ups
rest 90sec x 2
*Consistent effort throughout – this is a skill that has to be trained and worked on. The goal within these 3min pieces is to finish at the same pace you start at. You will cycle through each 3min segment 2x. On the second round through aim to match or exceed your first round score.
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