WARMUP
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Split Jerk (2-2-2-2-1-1-1-1)
Technique / building in weight split jerks
Active Recovery (Time)
A mid-line based active recovery session today.
21-18-15-12-9-6-3:
Calorie Row/ Bike
Sit-Ups
Russian KB Swings 50/35
Pausing Hip Extensions
On the pausing hip extensions, pause for a full one second at the top of each. Not for time, but for a quality recovery effort.
In full, this is a higher volume piece on the GHD sit-ups which do have a tendency to leave athletes sore on the movement. With a total count of 84 repetitions, two modifications to reduce the volume/impact:
A) Alternate rounds a AbMat Sit-Ups (first round as GHD, second round as abmat)
B) Omit the round of 21 repetitions (start on 18's)
Featured Posts
I'm busy working on my blog posts. Watch this space!
