Monday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Scorpions
1 set:
200-m run
20 split squats (10/leg)
20 empty-bar back-rack elbow rotations (10/side)
1 set:
400-m run
20 alternating BW reverse lunges (10/leg)
20 front-rack elbow rotations
OVERHEAD LUNGE REVIEW | 6:00
Hand width
3 Overhead reverse lunge
6 Overhead reverse lunge
OVERHEAD LUNGE WARM-UP | 5:00
2 sets:
6 overhead lunges (3/leg) build to workout weight
Weightlifting
Overhead Lunge (Weight)
E3MOM 6-6-6
Weightlifting
Front Rack Lunge (E3MOM 8-8-8)
Weightlifting
Back Rack Lunge (E3MOM 10-10-10)
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
:30 pigeon stretch/leg
:30 couch stretch/leg
Today is intended to be a heavy day.
Athletes should continue to build in weight across all sets. Since the movements get easier as the workout continues, their first set should be the lightest and their last set should be the heaviest.
Perform a new set every 2:30.
This workout will help build posterior chain and front-rack strength, which will carry over into our thruster monthly focus.
Athletes should perform step-back lunges for each movement.