Wednesday, February 8th 2017

Warm-Up:

Row 500m @ 2:00/2:20 Pace

Wall Squats – 2 x 10

20m Walking Lunge + Pass Through

20m DB Overhead Walking Lunge

 

Movement Prep:

Lying Glute Stretch x 30-45 sec p/leg

Pretzel Stretch x 30-45 sec p/side

Bootstrapper Squat x 10

Deep Squat + Thoracic Spine Stretch x 5 (slow and controlled)

Standing Vertical Jump x 3

Kettlebell Swings – 2 x 10

1-Arm Kettlebell Swings x 10 p/arm

 

Strength:

Kettlebell Snatch

4 Sets of 10 p/arm. Use 4 different weights, increasing weight every set

Then:

3 Sets of:

1 x Double Kettlebell Clean + 1 x Double Kettlebell Front Squat +

2 x Double Kettlebell Clean + 2 x Double Kettlebell Front Squat +

3 x Double Kettlebell Clean + 3 x Double Kettlebell Front Squat

Rest 2 minutes between sets. Try to increase weight every set

 

Conditioning:

3 Blocks of:

500m Row @ 10 sec slower pace than PR 500m time

Rest 3 minutes between blocks