Compare Performance To Day 2
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
-Fire Hydrants-10 reps each leg-2 second hold at top
Core Activation (abdominal section)
-Side Plank dips-10 each side
-High planks push through – 15 reps
Buy In
800m Run-Hard Pace!
Training-Do groupings of A1, A2, A3 as a circuit for specified rounds before moving on to B1,B2 ect.
Circuit 1
A1: Pendlay Rows-5×5 (Back section)
A2: Dumbbell Hang snatch-5×3 each arm (multy-movement section)
-60 seconds rest between rounds
Circuit 2
B1: Weighted pull ups-5×5 (back section)
B2: Hang squat cleans-5×3 (multi-movement section)
-60 seconds rest between rounds
Circuit 3
C1: Dumbbell skull crushers-5×12 (triceps section)
C2: Hallow holds 5×30 sec(abdominal section)
Stretching/Mobility/Foam Rolling
Lying hamstring stretch-15 reps each side
-Single calf roll-60 seconds each leg
-Low frog stretch-60 sec
-Lower back roll-60 sec
-Hip adduction stretch-60 seconds each side