Feb 14th, 2018
Author: Ray Fleser
Athletic Development: Squat Day
Start each time interval with the barbell on your back and superset w/ Burpee Facing Box Jumps to extension for the remaining time in the minute.
For example, at about 2:50, get the bar on your back for the 8×40% at the 3 minute mark. At the 3 minute mark, hit your 8 squats and then rack it as fast as possible, turn around and start doing Burpee Facing Box Jumps as fast as possible until the 4 minute mark (60 seconds of work).
As Many Rounds and Reps As Possible in 10 Minutes
-10 Dumbbell Power Cleans
-10 Dumbbell alternating Box Step Ups
-10 Dumbbell Push Press
-10 Chest to Bar Pull-Ups
For the step ups, hold the dumbbells in hand by your side and step up with same standard as normal Step-Up. The weight and movements should be challenging, but for a short (10 minute) routine with small (10 rep) sets, try to pick weight and movements that will allow for a smooth, unbroken flow. If you have to break up sets, that is fine, but try to keep them to no more than 1 or 2 breaks per set (you should not be doing singles of any movements, the routine is too short and that will chew the clock)
Option 1: 50/35 dumbbell, 24/20 inch box, as written
Option 2: 35/25 dumbbell, 24/20 inch box, Pull-Ups
Option 3: 25/15 dumbbell, as needed box height, assisted Pull-Ups
30 Seconds on/ 30 Seconds off
5 Minutes at each Prescribed Movement
Today’s workout is 30 minutes long and consists of 6 prescribed movements, all to be performed as a sprint! You will work as hard as possible for 30 seconds then recover for the next 30 seconds. Strive to hit the same amount of repetitions every minute on the minute for the 5 minutes at each movement!
Core and Physique Fitness:
Core Chipper with Burpee EMOM
This chipper is a core burner! Complete the entire workout 1 time through as fast as you can, performing 5 burpees every minute on the minute then picking back up where you left off.
If you cannot perform a Strict Sit-up, you may modify by butterflying your legs, lay all the way back to have shoulders and fingertips touch ground behind you, as you sit up make sure your shoulders pass through your hip crease.
Movements that are on a 2 count means the right and left side of the body equals 1 repetition.
Session 1: aerobic work for any athlete
Complete As Fast As Possible:
-20 minute max; if you do not finish in 20 minutes, stop wherever you are
-70/56 Cal Row
-Build Up to 1 Rep Heavy Push Jerk
-Then 3 x 5 at 80% of 1 Rep Heavy
Complete As Many Rounds As Possible In 15 Minutes