9.8.16 Training Sessions (2)

 

GENERAL FITNESS
WORKOUT:
“Aerobic Day”
10x Box Breathes (4 sec inhalation + 4 sec hold + 4 sec exhalation + 4 sec hold = 1 rep)
Then:
800m Nose-Only Jog
Rest 1:00
800m at fast pace, mouth breathing is allowed but try to control 
Then:
5:00 Row/Ski/AA Bike (pick the one you hate most)
2:00 easy pace +
2:00 fast pace +
1:00 max effort pace
This is one block, repeat. Stay on the machine the whole time. 
So after the 1:00 max effort go right into the 2:00 easy pace. 
Rest fully
Then, on a different machine…
3x (1 minute fast pace + 30s easy pace)
This is one block, do 2-3 depending on time
Walk 200m to recover between sets
Then:
3:00 Cumulative Hollow, no penalty

 

 

STRENGTH
WORKOUT:
Warm-up on Bench Press
Then:
Establish a 8RM-6RM-4RM
Rest as needed between sets
Then:
3×6 DB Z-Press
After each set, do AMAP L-Pull-ups
Then:
2x(10-15) DB external rotation
After each set, ME Diamond push-ups
Then:
Cool down with Core Work, time permitting

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I am always amazed at how many people enjoy Aerobic Day. It's long, it's boring, but it's necessary. And I guess everyone knows what they need and do it despite all that.

I am always amazed at how many people enjoy Aerobic Day. It’s long, it’s boring, but it’s necessary. And I guess everyone knows what they need and do it despite all that.