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#3478 – Thursday 10/3

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Thursday 10/3/19

Skill & Strength Day

ATHLETE GOAL – Build up to a challenging weight that you can perform the Turkish Get Ups with control. They will also look to find a dip variation that will challenge you but at least allow you to get roughly 10 reps.
For the Finisher, no planning just GO-GO-GO on the bike and slowly empty the tank until the 10:00 is complete

STIMULUS – Our workout is meant for quality and is designed to slow the athletes down as they move through each movement with
quality. Rest as needed for the first 3 movements but for the Strict Dips we are looking for max reps so once they break their set the round is up. Athletes should look to rest at least 1:00 before the next round just to give the muscles time to recover after the Strict Dips.

The Finisher will be an all out effort and we are looking for :20-:30 per athlete. This is not meant for athletes to pace or try to plan a specific number of calories this is ‘an empty the tank’ quick rest and then repeat effort. During their rest period have athletes keep moving to slow down their heart rate and be ready for their next effort.


Skill & Strength
4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups – Athlete Choice**
Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On Turkish Get Ups, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes…goal is at least 10
reps per set whether unbroken or not.


Workout of the Day & Finisher
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest.
Alternate partners as needed

ALL OUT EFFORT