Training Wk1 24
Training Wk1 24
Training Wk1 24
WEEK OF: 1
WEIGHT ROOM DAY 1 WEIGHT ROOM DAY 2
1. Dynamic warm-up 1. Dynamic warm-up
2. Two arm KB swing 3x15 2. Skill work 10-15min: kipping pullups
3. Front Squat: 1x5, 1x5, 1x5, 2x5 3. 3 rounds for time: run 400m, 21 KB swings, 12 pullups
4. Shoulder Press: 1x8, 1x8, 2x8 men 55lbs/women 35lbs scale wt as needed
5. Pullups: 4 sets max reps each set scale pullups if needed w/bands
6. one leg RDL 3x8 ea leg 4. Forearm bridge 2x 1min
7. Regular abs 50 5. Foam Roll
8. Russian twists 50
9. Foam Roll
RUNNING DAY 1 RUNNING DAY 2 RUNNING DAY 3
1. 1/2 MILE WARM-UP JOG 1. 1/2 MILE WARM-UP JOG 1. 1/2 MILE WARM-UP JOG
2. 2X20yds: high knees, butt kicks 2. 2X20yds: high knees, butt kicks 2. 2X20yds: high knees, butt kicks
backpedal, carioca, skipping backpedal, carioca, skipping backpedal, carioca, skipping
3. 2x50yds 3/4 speed stride outs 3. 2x50yds 3/4 speed stride outs 3. 2x50yds 3/4 speed stride outs
4. 6x50yd sprints. 2min between reps 4. 5x2min run: Pace Hard 4. 40-45min choice of run/swim/row
5. easy 2 mile cooldown 90seconds easy jog recovery between elliptical/ect.
6. stretch reps Pace easy
5. Stretch 5. stretch