200 Meter Run
Knee to Chest
3 Air Squats + Broad Jump
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.
Calorie Row/ Bike
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)