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Wednesday 8.9.17

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A. Mobility/Stability Warm-up.
1. 2-3 minute dynamic warm-up
2. Oblique side bridge on RIGHT side x 5 reps
3. 7 Way hip on right side
4. Oblique side bridge on LEFT side x 5 reps
5. 7 way hip on left side
6. Pigeon stretch 30 sec per side
7. Kneeling Hip Flexor stretch 30 sec per side

B. Core Conditioning.
3 Rounds:
1-Arm Heavy KB Farmer Carry: 50 Feet Each Side
1-Leg Deadlift Hold With KB in Opposite Hand: 0:30 Each Side

Conditioning.
In teams of 2, 12 rounds for time:
8 Hang Squat Cleans, 115/85
8 Push Press, 115/85
8 BF Burpees
Note – relay event. Teammate #1 completes a full round before Teammate #2 completes a full round.
*16 min time cap

Weakness Work.
TRIFIT SPORT SPECIFIC

SWIM or BIKE or RUN
10 – 12 x 0:30 Hill Sprints, REST 1:15

SWIM: Use a pull buoy & no legs / only arms

Competitor.
*Week 8-Day 3*

A. Mobility/Stability Warm-up.
1. 2-3 minute dynamic warm-up
2. Oblique side bridge on RIGHT side x 5 reps
3. 7 Way hip on right side
4. Oblique side bridge on LEFT side x 5 reps
5. 7 way hip on left side
6. Pigeon stretch 30 sec per side
7. Kneeling Hip Flexor stretch 30 sec per side

B. Core Conditioning.
3 Rounds:
1-Arm Heavy KB Farmer Carry: 50 Feet Each Side
1-Leg Deadlift Hold With KB in Opposite Hand: 0:30 Each Side

Conditioning.
In teams of 2, 12 rounds for time:
8 Hang Squat Cleans, 115/85
8 Push Press, 115/85
8 BF Burpees
Note – relay event. Teammate #1 completes a full round before Teammate #2 completes a full round.
*16 min time cap

Odd Object.
AMRAP 15:
400m run
1 pegboard ascent
Note-treat this like skill piece. Use the 400m run each round as recovery. Practice technique on the peg-board.