Wednesday – July 11, 2018 – 180711
Context: Practice – Learn how to pace your runs.
Dynamic Warm Up Option: 100m run with a med ball. Then 3 rounds of 10 air squats, 10 kb swings, 4 ‘halos’ per side. Then 5,4,3,2,1 with an empty bar: hang squat clean, shoulder press, front squat
Skill Practice Warm Up: Spend 8 minutes working up to a challenging set of 2 squat cleans plus three push presses.
Super Set: none
Metabolic Conditioning: “Baikal Ice Race”
35 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
35 abmat sit-ups, 800m run or 1.5 mile airdyne/assault bike
30 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
30 abmat sit-ups, 600m run or 1.25 mile airdyne/assault bike
25 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
25 abmat sit-ups, 400m run or 1 mile airdyne/assault bike
20 Russian kettlebell swings (Health: 35lb / 53lb* / 70lb)
20 abmat sit-ups, 200m run or 0.5 mile airdyne/assault bike
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 26 minutes, about 11 minutes to finish the 600m run. Scale Up: 70/88lb kb, GHD sit ups
Coaching Tips: Keep the abs tight and the arms straight on the kb swings. Do not let your hips come up off the ground on the sit ups when going backward. Push the pace on the first run, but then ‘settle in’ for the middle runs. Try to do big sets on the swings and sit ups.
Compare to: NEW WORKOUT!
Optional ‘Cash Out’ or Hypertrophy: NONE
“By the Numbers” Book References: butterfly sit-up p. 133, run p. 269