Day 183 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

9 x 800m, rest equal time. 

Goal is to get all nine sets to be the exact same time as last week so don’t go out too hard.

Day 182 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Day 181

A.) Push Press (5 x 7), Climbing

B.) Overhead Static Hold (95/65)

Accumulate 2:00 total 

C.) For Time:

50 Strict Pull-Ups

*Every time athlete drops off bar, 30 Double-Unders*

D.) Every 2 minutes for 14 minutes (7 sets): 

Guys - 15 Push-ups + Row 20 Calories

Girls - 10 Push-ups + Row 15 Calories

Day 180

A.) MetCon (Time):

3 x 1000m Row 

Rest 2 minutes between efforts

B.) Every minute, on the minute, for 40 minutes:

Snatch x 1 rep @ 80%

C.) MetCon (Time):

21-15-9

KB Swing (70/53)

Burpees

Day 179

A.) Bench Press (4-4-4-4)

Warm-up as needed. Rest 2-3 minutes between sets.

75% x 4
80% x 4
80% x 4
80% x 4

B.) DB Bench Press (2 x max)

1 x 15-20 reps – leave one or two in the tank.

1 x Max reps – go to failure.

C.) Single Arm DB Rows (10,9,8,7,6...1) 

(Each side, no rest)

D.) Superset: 4 sets of,

Neutral Grip Lat Pull-Down x 10

TRX Scarecrow x 12

E.) Core: 3 sets of,

Barbell Rollouts x 12

MB Slams x 20

Cross Body Mountain Climbers x 40 (20 per/side)

Day 178

A.) Front Squat (3-2-1-3-2-1-6) 

Rest 2 minutes between sets

80% x 3 

85% x 2

90% x 1

85% x 3

90% x 2

95% x 1

80% x 6

B.) Bulgarian Split Squat (3 x 8), across (each leg)

C.) Cable Pull Through (3 x 12), across

- Sub Banded Good Mornings (3 x 15-20) if you do not have a cable machine.

D.) Cable (or Banded) kneeling crunches (3 x 15)

E.) MetCon:

10 Rounds

200m row
30 Sec. rest

Day 177

A.) Weighted Chin-Up 

Work up to 3RM

B.) Stationary Dips (2 x MAX)

Rest 3 minutes between max efforts.

C.) Superset

DB Single Arm Row (4 x 12)
Rest 30s
BPA (4 x 20)
Rest 30s

D.) Superset

DB Overhead Tricep Extension (3 x 12)
Rest 30s
Hammer Curls (3 x 12)
Rest 30s