Thursday 3.30.2023

*Coach’s Notes: Sprint Sets

Today’s upper body focused day is capped off with some HIGH EFFORT sprints on the Bike and Ski. We’ve increased the length of time from last week, so try to keep the same or similar speed that you did then, but for an extra 3-4 seconds!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Barbell Floor Press x 8-10 reps @ 30X1
Rest 30 seconds
Single Arm Dumbbell Row x 8-10 reps each arm @ 20X1
Rest 60 seconds

B. Three sets of:
Seated Arnold Press x 6-8 reps @ 21X1
Rest 30 seconds
Chin-Over-Bar Isometric Hold x 15-30 seconds
(use assistance to be able to hit this time frame, or sub in a Ring Row Isometric Hold)
Rest 60 seconds

C. Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 — 15-20 Second Bike Erg Sprint + 8-10 Zottman Curls @ 3110
Station 2 — 15-20 Second Ski Sprint + 30-40 Second Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets