Nito’s dance moves during 17.1
Am:
A. 500m row x 3; rest 3 min – w/ dynamic movement Between rests
B. :18 second bike sprints x 5; rest 2:30 with dynamic stretching in between
C. @70% and increasing no more than 80% at anytime
2 rds
25′ db fr walking lunge 50/35
4 strict pull-ups
5 db clean
Rest 2:30
2 rds
25′ ^
5 c2b
5 DB DL
Rest 2:30
2 rds
25′ ^
3-4 bar muscle ups
5 db power Clean
D. 8 min on bike
:30 hard :30 easy
Pm:
Notes for 17.2
- Break early (sets)
- Short, timed rest periods
- Efficient DB holds (practice prior)
- Efficient Lunge steps
- DB pc – efficiency and relaxed hands
- Relaxed hands on lunges while controlling the DB’s with allowing shoulders to have relief
- Friday / Monday (redo) – 2 strategies or approach (athlete specific)
CAP Athletes
Individual strategy discussions prior to Noon tomorrow.