COMPETITION – UNILATERAL
Intention: Zone 2 training + strength endurance with a unilateral and balance focus.
Prep: see white board + reverse lunge with knee drive x 10ea, A skips x 10, grapevines x 10.
A) AMRAP 8 – Zone 2 – nasal breathing
– Run 150m (bike 8 cals)
– KB farmers carry 100m
B) Strength endurance circuit – clock beeps every 90 sec to change stations (18 mins)
** give athletes 3-4 mins to do a ‘practice’ round. Athletes should have weights ready at each station. Have BB set up on rigs so they can warm up on bar (if not using DB).
1. Alt BB/DB reverse lunge x 10ea
2. Heavy Sled push x 25m
3. Alt SA DB Snatch x 10ea (or clean and press x 8ea)
4. Push ups x 10
C) 3 rounds – 30sec on / 30sec off
Partner plank hand tapsÂ