.
warm up and review:
ohs 10-8-6-4-2
burpee box jumps 5-4-3-2-1
sdlhp 10-8-6-4-2 (use ohs load)
50m sandbag run x 1
speed work:
3 x
burpees x 15
24/16kg swings x 20
recover 120 seconds
80/60lb sandbag run x 200m
recover 120 seconds
3 x
butterfly abmat situps x 15
rope slams x 20
warm up and review:
ohs 10-8-6-4-2
burpee box jumps 5-4-3-2-1
sdlhp 10-8-6-4-2 (use ohs load)
50m sandbag run x 1
speed work:
3 x
burpees x 15
24/16kg swings x 20
recover 120 seconds
80/60lb sandbag run x 200m
recover 120 seconds
3 x
butterfly abmat situps x 15
rope slams x 20
record times per section and total time
clint
megan
2 comments:
first of all i would like to thank megan for coming by today. the knowledge, discussion, and work ethic is not taken for granted. we'll have to do it again.
for us both today's warm up served many purposes. with this weekend's "summer games" at the shop in topeka looming on the horizon it seemed a good idea to revisit some movements before hearing "3..2..1..GO!" after getting reacquainted with the burpee box jump (i had only done them once since the winter games) and the other movements we moved on to some actual work. today's focus: speed.
the ability to push thru pain is something i'm obviously still working on and today's first section of swings and burpees was definitely good practice. even though we started out with the exact same pace i was taking lessons on pain tolerance from the start of the second round. impressive. that girl can fly!
the sandbag run was thrown in to simulate what will be a small part of the final event on saturday. we went much further than needed to prepare but the practice couldn't hurt.
the third set of work was an all out blitz and allowed me to make up some time. 15 situps can be pushed thru without gearing down and at 20 reps per round the slams would fit in that category for most male athletes. we determined that instead of scaling to a different rope the best answer may be to scale reps for the opposite sex.
in the end a nice set of work was completed and each of us is one step closer to our goals. keep an eye out for video from today later in the week. now, for me at least, it's time to rest this body. the last 5 days have taken a serious toll.
edit
i thought the rope slam situp combo time seemed too quick to be true. video revealed 2:22 to be the correct time
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