Thursday, November 29

December 21, 2018

 

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)

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