1 min banded Lat stretch ea side
+
2 Sets
10 Y’s Lying on stomach with 2 sec pause (just the upperbody portion of a superman)
10 Scap Push Ups
10 Scap Pull Ups
30s Single arm Kb Overhead Hold (e/s)
+
(Before Running/Rowing)
10 Leg Swings (forward-back)
10 Leg Swings (side-side)
10 Knee Raises
30 Calf Raises
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
2 Rounds:
600m run
30 Sit Ups
50 Double Unders->30 DU->150 Singles
750m row
15 TTB->Knee raises
50 Double Unders->30 DU->150 Singles
Athletes should try to keep their heart rate above 90%, with heavy breathing on run and row. The sit-ups and TTB following the run and row should allow for athletes to push it on those. Choose an option on jump rope that is close to unbroken and doesn’t slow down their workout too much.