9.1.16 Training Session (2)

 

GENERAL PREPARATION
MOVEMENT PREP:
5:00 minutes of jump rope
Then:
WORKOUT:
“Aerobic Day”
5x Box Breathes to prime respiratory system.
4 sec in, 4 sec hold, 4 sec out, 4 sec hold x 10
Then:
800m Nose-Only Jog, unless it rains.
Then:
20x (30/90)
30s sec of HARD* Effort + 90s of “rest”
During “rest”
*Hard means 8/10 RPE. That means very difficult. 
Elite Version:
Rounds 1-5: 200m Sprint (100m out, 100m back) OR 40 DUs/100x Single-Unders
Rounds 6-10: 10x Strict Push-up + 10x Wall Ball @ 20/14
Rounds 11-15: 12x Reverse Goblet Lunge @ 40/20
Ronds 16-20: 10x KBS + 20x KB Toe Taps @ 45/35
OR 
Beginner Version
Rounds 1-5:100m Sprint (50m out, 50m back) OR 50x Single-Unders
Rounds 6-10: 10x HR Push-up 
Rounds 11-15: 12x Reverse Goblet Lunge, athlete chooses load
Ronds 16-20: 10x KBS + 20x KB Toe Taps, athlete chooses load
40 minutes total
Then:
Self-Care

 

STRENGTH
MOVEMENT PREP:
5:00 minutes of jump rope
Then:
WORKOUT:
2×5 Hip Airplanes
20s Diagonal Sit, per side
Then:
5×8 Front Squat, climbing
Then:
3×12 Glute Bridges, weighted with sandbag
Then: 
Cool Down with Swiss Ball Stir-the-Pots

 

COACH’S COMMENTS
N/A

 

PHOTOS

This aerobic day was sneaky. By the time you get to the Toe Taps the legs are heavy.

This aerobic day was sneaky. By the time you get to the Toe Taps the legs are heavy and the lungs are ready to be done.