Wednesday, October 28th 2015

Wednesday, October 28th 2015


General Warm-Up:

Run 800m


Mini-Band Hip Activation

Clamshells x 10

Lateral Bent Leg Walks 2 x 10 m

Linear Bent Leg Walks 2 x 10 m

Laeral Straight Leg Walks 2 x 20m


Specific Warm-Up:

Single Leg Squats on a box 3 x 5 (p/leg) Increase height of the box every set until full range of motion is achieved.



Pistol Squats

Accumulate 40 quality reps with best form possible.

Practice keeping leg extended and knee locked, work to perform reps unsupported. If unable to control the descent, keep working single leg squats standing on a box or perform pistol squats to a box to support the hips at the bottom. Strive to reach full range of motion.




8x Double Kettlebell Clean & Jerk
30m Body weight walking lunges

Rest 2:00

6 x (:30 work/:30 rest) Row @ 130-150m Pace



Heavy Kettlebell Carries