Friday, December 20, 2024

 Friday, December 20, 2024

Holiday Training Block

Warmup

4 X 75 + 4 X 50 + 4 X 25 @ 1:15-50-30 Loosen Up

6 Dives - 2 X Plunge - Plunge-Kick-Plunge - kick to chin/side

24 X 25 @ 45

8 - alt. superman-side-kick; side-stack-send

6 - choice of single or double arm pulls

6 - turn sequence - wall kick + plunge; build flags to flags to no wall spin; MP dolphin dive to 3 touch finish

4 variable sprints

Main Set

75 + 25 + 200 EZ @ 60-5

2 X 50 + 200 EZ @ 45-5

25 + 75 + 200 EZ @ 60-5

100 + 200 EZ @ 1:30-5

D-Crew

4 X 75 + 200 EZ @ 1:15-5

3 X 100 + 200 EZ @ 1:30-5

2 X 150 + 200 EZ @ 1:45-5

Notes: A great way to finish the exam week and head into the weekend. Crank out some big efforts, feel some burn in the legs and lungs and put up some low numbers.