Monday, 091817

Chase: comin back strong!

#

Weightlifting:

a. OHS; week 1 progression to OHS build out. 10RM for the day at 31X1

b. Single Leg Suitcase Step up 12-14 reps x 3 sets each side 

c. Weighted Pullup (semi-supinated grip) 5 x 3 @30X1

#

Conditioning:

a. Repeats 

Row 550m 

55 DU 

15 power cleans 115/83

15 no push burpees 

rest 4:30 between  x 5 

#

becomplete:

    1a. DB Fly; flat on ground 12-15 reps x 4 sets 

    1b. change plates; 4 x 15 rear fly’s 

2. Db sa row 8-10 each side x 4 sets 

3. 2 rds , 25 banded good mornings, 20 pvc dislocates , 15 deadbugs 

4. Crossover symmetry protocol 

#

Running

Session 1

1. Warm Up

– 1200 easy run

– 5 x 50m build ups/walk back

– 3 x 50m skipping/walk back

2. Main Set 1

9 x 400m on: 1 min reps 1-3, 90sec reps 4-6, and 2min reps 7-9

The goal is to run them hard – this means all fairly even paced

We don’t want the last 3 reps to be your slowest

Time range should be 4 seconds max rep to rep

3. Main Set 2

800 with fast straights and easy turns

4. Cool Down

400 plus easy

Leave a Comment

Your email address will not be published. Required fields are marked *