Objective: Work Capacity
Warmup: 3 rds
mini leg Blaster ( 20 - 20 - 10 - 10 )
300 meter hill jog
Training:
1) Drills on Hills - 25 meters up
High knees - Heel kicks - Lateral Shuffle L/R - Skips - Backwards - Sprint
2) Drills on Hills - hands over head
Repeat part 1 with hands over head
3) 6 rds - Reverse countdown work capacity
2 - 4 - 6 - 8 - 10 - 12
Ball Slams
50m Sprint w/ med ball
Lateral Burpees over Med ball
50m Sprint w/ med ball
4) Core Circuit
10x med ball twists
10x V-ups
10x Superman / Heel raises
Comments:
Kind of a light day today. The no hands portion of the drills is much more difficult than it sounds. Its funny how much you rely on the entire body when doing something as simple as jogging backwards. You'll see what I mean when you try it.
The structure of work capacity is really just a mind-fuck. Traditional countdowns get easier as you go and you look forward to the next set. Not this time. Each set gets harder and more painful. Why? Mental Toughness.
Superman / Heel Raise : Start in the plank position, lift one arm out and point to the front like superman does when he flies. Lift the opposite leg at the same time. Switch and repeat.