0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Forearm Stretch
Hip Openers
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
8,6,4 Front Squats (build up)
30 sec Front Plank
*Round 1 is 8 front squats, Round 2 is 6, etc.
Strength
Front Squats
3x2 @80-85%
2x2 @85-90%
FOCUS:
Continuing to learn to lift heavy for reps with some high percentage doubles
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 minutes for 12:30 minutes
Endurance Prep
2-3 Rounds
5 Snatches Arm 1
3 Burpees over DB
5 Snatches Arm 2
3 Burpees over DB
Endurance:
For Time
21 DB Snatches, Arm 1 @50/35
21 Lateral Burpees over DB
21 DB Snatches, Arm 2 @50/35
21 Lateral Burpees over DB
15 DB Snatches, Arm 1 @50/35
15 Lateral Burpees over DB
15 DB Snatches, Arm 2 @50/35
15 Lateral Burpees over DB
9 DB Snatches, Arm 1 @50/35
9 Lateral Burpees over DB
9 DB Snatches, Arm 2 @50/35
9 Lateral Burpees over DB
SCORE: Time of completion (cap 15 minutes)
PACE GOAL: Finish under the cap
FEEL:
Push and Pray
From the first set of 21 Burpees your heart rate will go up and stay up
Mentally fight the battle to let heart rate get the best of you and get your breathing out of control
Focus on your breathing at the top of the snatch and at the bottom of the burpee
STRATEGY:
All reps on one arm make it more difficult to go unbroken, try to keep it no more than two sets on the 21 and 15 and unbroken on the 9
This is a burpee workout, find a strategy that works for you…slow, steady and continuous or quick smaller sets with short rest in between
BEGINNER: 22-16-10, Alt. DB Snatch @25/15, Up Downs
SCALED: 35/20
FIT February Day 3
Machine of your choice or Run
5 rounds
1 minute work
1 minute rest