Thursday, December 26, 2019

Thursday, December 26, 2019

December Training Block

Warmup

6 X 200 @ :15R

#1 - EZ, #2-3 - K/S, #4-5 - FRIM/IM, #6 - descend by 50

Main Set

FREE

4 X [3 X 50 +  75 + 100] @ 40-50-60-70-80

*1st 50 @ 40, 2nd 50 @ 50,....75 @ 70.......

Kick

8 X [2 X 25 + 50] @ 45

*1st 25 FAST, 2nd 25 EZ, 50 FAST

STROKES and/or Equipment

3 X [2 X 75 + 100 + 2 X 75] @ 1:15

*75's create your own stroke pattern or F/E pattern

*100's is FR w/ good effort

Notes: We missed some high velocity due to Christmas, but we will catch up down the road. For now, sustain a good effort from start to finish. Training trip is just days away.

Weight Room

Back Squat: 12,8,6,8,12

Hip Flexion,Abd: 5x ea

Mtn climber stretch: 5x ea

Landmine Reverse lunge to press: 3x8 ea

Renegade Row: 3x10 total

Single leg RDL: 3x8 ea

EZ bar hip thrust: 3x10

DB See-Saw row: 3x12 total

Banded Pallof Press: 3x10 ea