PRACTICE – UNILATERAL

Intention: Strength endurance in the A sereis, learning to manage fatigue.

Prep: see white board.

A) AMRAP 20 – Strength Endurance
**Spend 5 minutes building to 80% of 1RM or 7-8 / 10 RPE for 2 reps
Athletes need to keep lifting 2 reps at that weight for the whole 20 min. Athletes are to manage their fatigue and rest breaks.
They must record how many sets they achieve in the 20 mins. This is important to compare to future workouts.

A1) BB reverse lunge x 2 (aim to do more sets than last week)

Beginners
A1) DB split squat 5 x 8ea
A2) DB arnold press 5 x 8-10

**If athletes energy systems are taxed after the A series, they should take it a little easier in the B series, If they were not challenged as much in the A series, then they can go harder in the B series

B) 4 rounds for quality reps (cap at 15 mins)

– Push ups x 10 (bands on rig or incline if not able to do floor push ups)
– DB supinated grip bentover row x 10
– DB russian twists x 10ea
– Any cardio x 60s

C) Foam Roller recovery – quads, lats, glutes