Compare Performance to day 65
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
-Glute Bridges-10 reps-2 second hold at top
Core Activation (abdominal section)
-High Side Planks-20 sec 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: 200m Run
A2: Hand release push-ups-10 (chest section)
A3: Single Arm Dumbbell hang snatch-5 each (multi-movement section)
5 Rounds For time
-4 minute break
Circuit 2
B1: Barbell RDL-5 (leg section)
B2: Single Arm dumbbell press-neutral grip-5 each (chest section)
B3: Box Jumps-5 (Plyometric section)
5 Rounds For Time
-4 minute break
Circuit3
-1500m Row
Stretching/Mobility/Foam Rolling
-Couch Stretch-60 sec each side
-Hip Adduction stretch-60 seconds each leg
-Pigeon Stretch-60 sec each side
-Elevated Hip/Ankle mobility-60 sec each side
-Childs pose -60 seconds