OBJ: Lower body strength / work capacity
5x pushups
200 meter run
20x jumping stepups
200 meter run
Training:
1) 5rds - Strength
10x front squat
10x dumbell lunges (#35. #15)
10x pvc overhead squats
8x weighted situps
2) Countdown - Work cap
14-12-10........2
Burpees / Swings / 50 meter sprint between
3) 3 rds - Core Circuit
10x Russian Twists
10x SL deadlifts
10x single arm situps
10x plank walkup
Comments:
Some lower body strength work today, if you have access to racks then go heavy on the front squats and drop reps. End with a 2-rep max on the last set. Since we train outdoors and have limited equipment we kept it on the lighter side.
The full version of this work capacity circuit is 14, 13, 12.....1 but I found that most of my athletes blew up on the 3rd round. If this applies to you drop 2 reps each round. Keep the burpees clean with claps overhead on the jump. The swings are you only real rest and most likely you end up walking some of the 50 meter run. This one is a real smoker if you bring the proper intensity.
Finish today off with some core work. Hit all 4 components - flexion, extension, rotation, and isometric.
Laterz.