General Warm Up (5-12)
100m Easy Jog
then…
10 Forward Leg Swings (each side)
10 Side to Side Leg Swings (each side)
25’ Tip Toe Walk
25’ Heels Only Walk
25′ Hamstring Scoops
25’ Quad Stretch
25′ Open the Gate
25′ Close the Gate
25′ High Knees
25′ Butt Kickers
50′ Side Shuffle
50′ Karaoke
100′ Jog/Back Pedal (run 25′ and back pedal 25′)
then…
100m Moderate Run
Specific Warm Up (12-23)
Front Squat:
5-5-5 Air Squat (narrow, wide, normal stance)
5 Tempo Zombie Squat (:03 in bottom)
3-5 Normal Zombie Squat
5 Tempo Front Squat (:03 in bottom)
3-5 Normal Front Squat
Pistol:
6-10 Shrimp Squat (each leg, can progress like video below, start with reverse lunge step and then work on taking back foot off ground so only knee is touching as they stand and go from there)
shrimp squat progressions:
RXConditioning (26-44)
10 rounds of:
200m Run
10 Front squats (155/105lb.)
*Front squats descend each round by 1 rep. 10,9,8,7,6,5, etc.
Goal: Sub 15
Cap: 18
Intermediate
10 rounds of:
200m Run
10 Front squats (95/65lb.)
*Front squats descend each round by 1 rep. 10,9,8,7,6,5, etc.
Baseline
10 rounds of:
100m Run
10 Front squats (35/15lb.) or Goblet squat (20/10lb.)
*Front squats descend each round by 1 rep. 10,9,8,7,6,5, etc.
(46-58)
Every 3:00 for 4 sets:
10 Alternating Pistol
100′ Reverse Sled Drag (light-mod)
**SCALING
1) RX
2) Banded or Plate under foot.
3) Foot behind calf or sit to object
banded/plate:
foot behind calf:
(0-5)
Today we run and squat. The challenge today isn’t just on the legs, but also our midline. While it doesn’t seem like we are hyperfocused on “core” training, this is some of the highest level core work you’ll ever experience. Why? We should set out on a relatively challenging but sustainable running pace and as we breathe heavy and find ourselves being forced to squat and breathe in the front rack position of the front squat, it requires high level bracing and stability around the spine. The primary function of our abs and erectors is to stabilize our spine and pelvis and we will be doing a lot of that today. Consider scaling the squat load to something that you can do 10 unbroken reps with if coach asked you to.