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Thursday August 17, 2017

16
Aug

Thursday August 17, 2017

Mobility/Activation: partner anti-rotation w/ pvc

 

Strength: Loaded Carries

 

2 rounds of

 

100m farmer carry ahap

25m overhead plate walking lunge

 

Conditioning:

 

4 rounds of:

 

In 3 min

300m run

20 slam balls

20 ab mat sit ups

 

Rest 1 min between rounds

 

If you do not complete the required work in 3 minutes you owe a 5 burpee penalty for every rep you did not complete. At the end of the workout, add up all of your burpee penalties and perform the total burpee penalties at one time.

 

Coaches’ notes: The goal here is to try and get athletes to push the pace. I want to force athletes beyond the pacing mentality and push their limit by forcing them to sprint through the work. The run should take no longer than 1 minute to complete. If the run is taking you longer then you need to scale it down to a 200m run.

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