Monday, November 6, 2017

For Time:
400 Meter Run, 30 Wallballs (20/14), 30 Box jumps (24/20)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 KBS (53/35)
400 Meter Run, 30 Wallballs (20/14), 30 Box jumps (24/20)

COOL DOWN
2 min calf stretch each leg
1 min box pigeon stretch each leg

Coach Tips
Stimulus: choose kettlebell weight that you could complete for 30 repetitions, unbroken, if fresh. Find your lactic threshold= the fastest pace you can hold from the start of the workout…. without ever slowing down.
Quick pace= uncomfortable= highest power output= best adaption

Run 2 mile pace. Break the WB if necessary to keep box jumps unbroken and smooth. KBS either unbroken or broken into only 2 sets.
                
Core
For Time:
40 Double-Unders, 18 GHD Sit-Ups
40 Double-Unders, 15 GHD Sit-Ups
40 Double-Unders, 12 GHD Sit-Ups
40 Double-Unders, 9 GHD Sit-Ups
40 Double-Unders, 6 GHD Sit-Ups

2 min calf stretch each leg
 

No comments:

Post a Comment