Today we build unilateral strength in our legs to start! Be aware that we want to load the body and challenge it for these lunges, but also it remains the priority to keep them very high quality. Focus on a solid base, accuracy of your steps to sustain balance and controlling your back knee to the floor for full ROM. Then we simly “Do work” for conditioning today. The list of movements prescribed is simple which should naturally bring a sense of fear to your heart and mind. Simple doesn’t mean easy and it often leads to the greatest physical test of the mind and overall conditioning level. Today is a solid grind of movements, not short enough to be attack too fast but not long enough to be a stroll in the park! Have fun!
3:00 Bike, Row, Ski (your choice)
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1:00 pigeon stretch each leg
1:00 Couch stretch each leg
_______
5 minute AMRAP (quality)
10 light KB Swing (Russian)
10 Hollow Rock
10 Walking lunge (unweighted)
______
Set up for strength work!
RX Conditioning:
1:00 Dead hang from pull up rig
100ft. Empty sled push
400m Run
100ft. Farmer Carry (70/53lb.)
24:00 AMRAP
Intermediate:
:30 Dead hang from pull up rig
100ft. Empty sled push
400m Run
100ft. Farmer Carry (53/35lb.)
24:00 AMRAP
Baseline:
:30 Inverted Ring hang (supine, feet on floor, arms extended)
100ft. Empty sled push
200m Run
100ft. Farmer Carry (15/10lb.)
1:00 Rest
24:00 AMRAP
Back Rack Lunge
4×10
Every 2:00 x 4 sets execute 10 step back lunges, 5 each leg.
*Be sure all these today are working sets. Keep the rate of perceived exertion around 80% of what you COULD do for 10 reps. We want these to be challenging but never sloppy due to the nature of where the load is on the body and getting the trail leg down to the ground.