Wednesday, June 26
“Summertime is always the best of what might be.” – Charles Bowden
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Skill
For quality:
Double Under Practice, 5 mins
Strength
Deadlift 1-1-1
Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.
Rest 2-4 minutes between working sets.
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m
Metcon
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Athlete Instructions:
Goal time / rounds: (consider scaling if this seems unrealistic)
20 seconds or less per effort
Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower
Strength B
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m (one full length of gym)
Hollow Rock or Hold: Accumulate :45-:60
Cool Down
Hold 1-2 minutes.