Compare Performance to Day 61
Movement Preparation-warm up-movement preparation sectionals
-Daisy Pickers, Inch worms high knee hugs, quad behind the back pulls, body weight single leg RDL’s, high kicks.
-10 yards each
Band Activation-(movement prep section)
-Lateral band Monster Walk-10 yards each way
-Forward band March -10 yards
-Reverse band Monster Walk-10 yards
-Bird Dogs-10 reps-2 second hold at top each leg
Core Activation (abdominal section)
-Side Planks Dips-10 each side
-Front planks – 45 seconds
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Conventional Deadlifts-5×3 (leg section)
A2: Single arm DB push press-5×5 each arm (shoulder section)
A3: Weight plate overhead sit-ups-5×12 (abdominal section section)
-No break between sets
400m Run
Circuit 2
B1: Hang power clean-5×3 (multi-movement section)
B2: Pull-ups-5×8 (back section)
-No break between sets
400m Run
Stretching/Mobility/Foam Rolling
-Single leg quad roll-60 sec each side
-Single glute roll-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Single posterior delt roll-60 sec each side
-Low frog stretch-60 seconds