Full Body:
Tip: CONDITIONING APPROACH
In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don’t burn out and end up with poor movement quality This is a great week to challenge your pace and see what your new threshold is after several weeks of building.
Station 1: AEROBIC PACE : 10 min
Aerobic pace
200m/160m Run
10 Curtsy Squat (5/side)
10 Cossack Squat (5/side)
Exercises to be done in a controlled movement with minimal to no rest in between.
Aim to keep good form and increase the weight every round if possible. This station is supposed to be non stop exercising station. However there is no intention to get the highest number of rounds. If you still have station 2 to perform, you need to keep some energy in the tank.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
2- 3 WORKING SETS
12 Cyclist Back Squat
8 S. Leg Wall Press DB RDL R.
8 S. Leg Wall Press DB RDL L
Complete one full round before resting. No rest between squatting and RDL. 3 sets only to lift HEAVY
Station 3: STRENGTH BALANCE: 10 min
10 Dual KB Overhead Press
30m Dual KB Overhead Carry
4 Pronated Strict Pull Up
4 Supinated Strict Pull up
Again we aim for heavy lifting here. IF no suitable weight is found within KB then use DBs.
Station 4: Fatigued Upper body: 10 min
AMRAP
500/400m Row
• 12 (6/side) Alternating KB Plank Row 53/35Ib
• 80 Single Unders