Friday, 4 April 2013

WARM UP
1) 8 minutes, alternating:
   a) Toes-to-Bar
2) 5 minutes – Coach's choice of dynamic warm up and/or mobility drills.

BEGINNER STRENGTH
High Bar Back Squat:  5 x 2 – Choose a weight that is challenging but allows you to perform the first set of 2 HBBS with perfect form; attempt to increase weight each set, if possible.

INTERMEDIATE STRENGTH
Tempo High Bar Back Squat:  5 x 2 @ 75% HBBS 1RM – Use 05X1 tempo (quick descent, 5 seconds in the rock bottom, bounce and explode back up, reorganize for a second then repeat), rest up to 2 minutes between each set.

CONDITIONING
Run:  3 x 400m – Rest 2 minutes between intervals; your goal is to have your fastest interval on the last run.

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