Thursday 11.21.2019

"FITNESS"

A. Three sets of:Bulgarian Split Squat x 6-8 reps @ 3011Rest 45 seconds between legs, and 45 seconds before moving on to...Single Arm Trap-3 Raise x 8-10 reps each arm @ 3011Rest 45 secondsPlank from Elbows x 40-60 secondsRest 45 secondsB. For time:400 Meter Run40 Air Squats20 V-Ups400 Meter Run30 Air Squats15 V-Ups400 Meter Run20 Air Squats10 V-Ups

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2 minutes (should take 6-8 minutes to complete)Followed by…Every 2 minutes, for 10 minutes (5 sets):Back Squat x 1 rep @ 90-95%*The goal for today is not to find a new max, but to perform 5 heavy singles with solid technique and speed.B. For time:400 Meter Run40 Air Squats20 V-Ups400 Meter Run30 Air Squats15 V-Ups400 Meter Run20 Air Squats10 V-Ups

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m