COMPETE – 23.07.16

WARM-UP

50 ft of each:

Jog

Skipping high knees

Lateral shuffle

Toy soldiers

Samson lunges (10 then jog)

Crawling spiderman lunges (10 then jog)

Bear crawl

Bunny hop

Broad jump (5 then jog)

Burpee broad jump (5 then jog)

– Perform a 50-ft jog back to the starting point after each movement.

1 set:

200-m jog (slow)

– Rest 1:00

100-m run (fast)

– Rest 1:00

200-m run (fast)

NOTES

For the line drills, perform 50 feet or the prescribed number of reps for each movement, then jog 50 feet back to where you started the movement.

Move steady and consistently through the line drills without rushing but with little rest.

Gradually increase your running pace with the 200, 100, and 200-m efforts with the final run being faster than what you plan to start with for your first 400-m run in the workout.

230716

6 rounds for time:

Run 400 m

– Rest 3:00 between rounds.

NOTES

Stimulus & Goals

Finish most rounds in 1:30-2:00.

Work to develop cardiorespiratory endurance.

Consistent efforts, avoid redlining.

MAIN LIFT

5 heavy sets:

3 bench presses

– Rest 2:00-3:00 between sets.

NOTES

Stimulus & Goals

All sets between 80-85% of your 1-rep-max bench press.

Prioritize pressing the weight up QUICKLY over going heavier.

SKI HANDSTAND WALK

Every 2:00 x 6 sets:

8/10-calorie SkiErg

25-50-ft handstand walk

NOTES

Stimulus & Goals

:30 or less on the SkiErg.

Finish the handstand walks by 1:15 or sooner.

Movement redundancy to develop handstand walk coordination and stamina.

STRETCHING

1 set:

200-m walk

1:00 hamstring stretch/side