Saturday, June 20, 2009
Endurance: Run 1 mile
First Phase: Warm Up
- Bar Bell Complex 45-55-65-75
Second Phase: Work Capacity, Endurance
(1) 1 mile run
(2) 5 rounds for time:
- 10 x Heavy Thruster 65# or 75# IF CLIENT IS CAPABLE
- 30 x KB Swing (55#) or MODIFY WEIGHT MUST MUST USE HIPS…..PUSH THE BUT BACK TO THE WALL DO NOT SWING SQUAT!!!
Third Phase: Core & Durability
- 4 rounds: 60 sec ab bridge, Hip Mobility Lunge,
MODIFIED BAR BELL complex: 6 reps of the following, without putting bar down (except for burpees of course): Dead Lift, Bent over Row, Front Squat, Push-Press, Back Squat, Burpee.
1 Mile run at a 80% timed run pace. Hip Mobility Lunge, lunge forward, drop the outside hip, then perform a side-twist (elbow over knee) and do each side.
