No strength work today! This puts a specific emphasis on the conditioning prescribed today. The goal is to run fast, run aggressive but only enough so that you can go as big as possible on Toes to bar. So yes, we want a ton of reps, but we also we ant a fast time. Remember training isn’t always clear cut competing and do make it so simple we will miss the growth we can seek by good training. Today is good training, we want both more and faster! Try to track your run times individually for personal knowledge.
400m Run
________
1:00 Couch stretch each leg
1:00 pigeon stretch each leg
_______
20 High knee’s
20 Butt kicks
20 Straight leg high kick
20 Walk lunge with high knee drive
_______
10 Kipping swings
10 Hollow Rock
10 Kipping knees to chest
2 rounds
_______
100m Run + 3-5 toes to bar
2 rounds
RXConditioning:
400m Run
Max Toes to bar
4 rounds for time.
Intermediate:
400m Run
Max knees to chest
4 rounds for time.
Baseline:
400m Run
Max lying leg raise (hands on rig, or KB on ground to hold onto)
4 rounds for time.
GHD Hip Extension 3×12 (hold weight on chest if possible)
+
Banded lateral monster walk (x 50ft. Each way)
3 sets
Rest as needed between supersets. (Demo: https://www.youtube.com/shorts/HW9xLHrLhxI)
*you can band at the ankle or just below the knee. The goal is to keep the stationary leg from knee caving in as you take each next step.)
**Note your finishing time as well!