Friday, May 23, 2014

Off Season: Day 46

A.) Lateral Bounds: 6 x 4 (Rest as needed between sets.) (Demo)

Over and back = 2 reps.  
No pause on landing.
These should resemble a “Touch and Go” rep.

B.)  “Lipson Test”
400m Sled Drag for time, bodyweight

C.) 10 x 300m row/ 1 minute rest

Goal is consistency. All rounds should be within 2 seconds of each other MAX.

D.) Core: 8 Min AMRAP (Partner)

Partner A: 10 GHD sit-ups
Partner B: Plank hold

E.) Mobility:

Couch Stretch 3 mins/side
Side Lunge 2 mins/side

 One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.

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