Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter Kicks
:10 Rest
:20 Bird dog
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps
1 set:
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats
BACK SQUAT | 6:00
3 back squat initiations
3 above-parallel back squats
5 pause back squats
5 back squats + weight
BACK SQUAT LOADING| 5:00
3×4 to 75%-80%
Weightlifting
Back Squat (10 EMOM 5×2 )
Warm-up
Warm-up
PRE-WORKOUT LOADING | 5:00
2 sets x 5-7 unbroken reps workout weight.
2 sets x 5-7 unbroken reps workout weight.
Metcon
Metcon (Time)
RX
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
INTERMEDIATE
For time:
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
BEGINNER
For time:
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
INTENDED STIMULUS
Finish in 10:00-15:00.
Today is a heavy day in disguise. The weight for the back squats should be moderately heavy but something with which you can perform each round in 2-3 sets.
Build leg strength and endurance.
Work on running under total body fatigue. Runs can be used to recover, but shouldn’t take longer than 2:30 from start to finish.
Finish in 10:00-15:00.
Today is a heavy day in disguise. The weight for the back squats should be moderately heavy but something with which you can perform each round in 2-3 sets.
Build leg strength and endurance.
Work on running under total body fatigue. Runs can be used to recover, but shouldn’t take longer than 2:30 from start to finish.
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg
:30 standing quad stretch/leg
:30 couch stretch/leg
Athletes stay at the same weight for all 10:00.