Short, Explosive Sprint Work. The goal here is fast work, fast recovery and repeated effort. We are taking advantage of our Creatine Phosphate system, the energy system that gives us maximum power output.
5 x 20s Progressive Sprints. Rest as needed
8 x Front Rack KB Off Ball Squat + 150m Sprint . 5 Rounds. Rest As needed.
5 Minute Intermission
8 x Double KB Swing + 20 Cal Bike. 5 Rounds. Rest as needed.
To test and develop aerobic capacity, pacing and endurance. These long and relatively slow workouts are a different challenge mentally as well as physically. How well you oxidise fat and how well you “deal” with the length of this workout will tell you a lot about where you are right now .
Line Drills . Practice Rowing Stroke. Practice DU
3 Mile Run ( 3 Laps of Park)