#1: 3 reps
In groups of 2-3, athletes will have 15 minutes to build to their “heavy” set of 3 for the day. This is a relative number for today and not a 3 rep max. However, If athletes are moving well and feeling good, they can absolutely go for a personal best.
We completed a 10 week strength cycle and many of us spent the past 4 weeks increasing our protein. Let's see where we are at today!
4 Rounds: (scale to complete in 15 minutes)
400 Meter Run
50 Air Squats
Athletes will begin to a relatively heavy set of three for the day on back squats first, with good technique being a requirement to build in weight. If 1 mile of running and 200 air squats is quite a bit of volume for athletes, bring down either the number or rounds or total repetitions to help maintain intensity. If athletes are unable to run, complete one of the following:
500/400 Meter Row
28/20 Calorie Assault Bike