29 Dec 2015-Tuesday (Anaerobic Conditioning)

Foam Roll& Correctives
Dynamic Warm Up
Sprint Option  3x400m under 1:35 rest 2-3min, 6x200m under :45 rest 1.5-2min, 9x100m under :20 rest :60sec
 
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1,  2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
 
Interval Sprint  18-22 max effort sprints of :20-:40sec Rest :60-:120sec between each rep

Row Option

1x1000m row  moderate even pace, work to rest ratio 1:1  EX:  If it takes 5 min to complete the 1000m rest 5 min
3x500m row rest 2:1, 6x250m row rest 2.5:1, 9x100m row rest 3:1

Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest

1. Wave Squats        2. Squat Jumps      3. 1/2 + Full Push Ups    4. Giant Flutter Kicks 
5. Prone Flutter Kicks (lying on stomach)  6. Lateral (side) Lunges   7. Lateral Bounds 
8. Pull Up Negatives   9. Reverse Crunch  10. 5/10/15 yd shuttle  11.Rest
 

KB Circuit-

  3-5 Rounds of....

A.   SKB Dead Clean R&L x :30sec 

rest :30sec

B. SKB Rack Squat R&L  :30 sec

rest :30sec

C. Fwd Lunge R&L x:30sec

rest :30sec

D. SKB l. Cycle High Pull R&L x:30sec

rest :30sec

E. SKB Dead High Pull  R&L x:30sec

rest :30sec
F. SKB Figure 8 to hold x :60 sec rest :30sec

G. Wave Squat x :60 sec

 rest :30sec

H. Pry Squat 8 x :60 sec

 rest :30sec
 E. SKB 1 Arm Swings  R&L x:30sec
rest :30sec
 F. SKB 1 Arm Swings  R&L x:30sec
rest :90sec-120sec