Thursday – 6/13/2019

The Workout for Thursday is:

WARM-UP
(Primer)
-200m Run
-12 Cal Row
-12 Cal Bike

(Mobility)
T-Spine Opener Across Medicine Ball x 1:00
PVC External Rotation x 15 sec /side

(Specific)
-5 Russian Twists w/ DB
-5 Plate Sit-Ups
-5 Toes-to-Bar

SWEAT WORKOUT
In teams of 2:
35 minute running clock…
2 Rounds
-50 Cal Bike
-50 Toes-to-Bar
~then~
2 Rounds
-50 Cal Row
-50 Plate Sit-Ups (35/25)
~then~
2 Rounds
-800m Run (200m intervals)
-50 Russian Twists (35/25 # DB)(Rt+Lt=1)
~then~
Max American KB Swings until the 35 minute mark. (50/35)(Rx+ 70/55)
*Only 1 person works at a time. Can you finish and make it to the swings?

OPTIONAL EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Movement Conditioning
“Flight Simulator”
For Time
Double-Unders
5 – 10 – 15 – 20 – 25… 45 – 50 – 45… 15 – 10 – 5
*Sets must be unbroken
*Rope must stop at completion of every set.

**Some days with double-unders can be frustrating. Please know when to stop and don’t beat your self up if its a bad double under day. I did this workout once and refused to give up.. I ended up doing 900 double-unders that day… and i couldn’t walk for 3 days after   -Coach Jeff

[Engine Builder]
Run/Row/Bike/Ski/Hike/Swim
30-60 minutes

Endurance. Steady state. Call it whatever. This is how you improve oxygen delivery and utilization. Capillaries and mitochondria. Same structures you need to deal with glycolytic byproducts. Intervals without endurance are a job half done.

Rules for the long sessions:
(1) The stimulus is the duration, NOT intensity. 70% on the HR or for the RPE types, around 7.
(1a) Go too fast on a long session and it’s not a long anymore, plus you’ll mess up your training week.
(2) How long is long? A long session is as long as you say it is *provided you can sustain the speed*. If you have to slow down, it’s too long or too fast.
(3) Yes, it seems slow. That’s the point. It’s not slow to your heart, lungs, and mitochondria.
(4) Long sessions annihilate calories; taco time!