August 27th Training –Day 36 of “40 Days Out”
Movement Preparation
-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)
-Banded Fire Hydrants-10 each leg
-Bird dogs-8 each way
-Lateral band Monster Walk-10 yards each way
-Forward band Monster Walk-10 yards
-Reverse band Monster Walk-10 yards
-Glute Bridges-15 reps-2 second hold at top
Core Activation
-Front Plank -50 seconds
-Side planks – 35 seconds each side
x2
The Build Up
-Body weight squats-15
-High plank push thoughs-8 (abdominal section)
-Run-100m (70% pace)
Repeat 2 times no break.
Training (Do grouping of A1, A2, A3 in a circuit for specified rounds before moving on to B1, B2 ect.)
A1. Conventional deadlifts-4×8 (leg section)
A2. Squat Jumps holding 5lb dumbbells 4×5 (plyometric section)
A3. Alternating dumbbell bench press -4×10 each arm (chest section)
–30 sec break between sets
B1. Walking barbell overhead lunges -4×8 each leg (leg section)
B2. Weight plate overhead sit-ups-4×12 (abdominal section)
B3. Push-ups 4×25-(chest section)
-30 sec break between sets
C1: Full power clean-4×3 (multi-movement section)
Conditioning
–Beginner-Run 1 1/4 mile for time-record your time
–Not a beginner-Run 1 3/4 miles for time-record your time
Stretch -(stretching/mobility sec & foam rolling sec)
-Single leg lying hamstring extensions -10 reps each side
-Lying pigeon stretch-60 seconds each side
-Single leg glute roll-60 seconds each side
-Single leg quad roll-60 sec each side
-Lower back roll-60 seconds
-Elevated hip/ankle mobility-5 reps each side
-Repeat 2 times.