FRIDAY, FEBRUARY 14TH

A) NOTES ABOUT TODAY’S TRAINING

– What the client needs to know:
Our conditioning work is a triple of local fatigue and aerobic capacity – effort should be lower in order to sustain ~75%. If no access to weighted vest perform the workout as-is with no vest.
– What the coach needs to know:
Our conditioning is a piece that involves local endurance with the opportunity to wear a vest – breaking sets early is important. Also – something we’ve never done before is performed the same conditioning pieces two weeks in a row – we are doing this next week with this piece. This is a great opportunity for people to learn from their first experience and get more out of this the second time around.

B) WARM-UP (3:00 – 15:00)

5 Minutes of Dynamic Movement in place consisting of: 10 Inch Worm w. a Push-up + 20 Skip Jacks + 30 Jumping Jacks + 40 Single Unders + 50 Shoulder taps
4 Minutes of Oscillatory foam roll lats x 60s each side + Biphasic Lat Stretch x 30s each
3 Minutes of 8 Banded Pass Thru + 8 Banded Facepull-aparts + 8 Banded Pull-aparts + 5 Thoracic Rotations each

C) CONDITIONING (25:00 – 60:00)

For time with a 20/10# vest:
40-30-20-10
Hand Release Push-ups
Air Squats
*400 Meter Run after each completed round
– Goal: Start slow and progress from there – if no access to weighted vest complete without one. This will be repeated against next Friday.

Rx+:(Alt. Pistols)
L3: (No weighted vest)
L2: (No weighted vest) (Box Push-ups)
L1: (Reps of 30-20-15-10-5) (No weighted vest) (Box Push-ups)
30:00 Cap

E) EXTRA CREDIT (AFTER CLASS)

Banded Y-T-A-T: 3 x 10 each. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale