If it walks like a duck and talks like a duck.......
15x mountain climbers
15x chest openers
10m lunge walk
10m duck walk
Training:
1) 5 rds - Total body strength
8x Squat Clean / Push Press
8x Goblet Squat
8x jumping lunges
8x pushups
8x shoulder dislocates
2) 5 rds - Sprint work
75 sec sprints , 75 sec recovery
Last sprint athletes do burpees at the sound of a double whistle
3) 6 rds - Core training
30 seconds of a plank movement
5x situps
5x good mornings
Comments:
A nice moderate training session today. The first part hits one of the best full body barbell movements ever created. The squat clean into a push press is a great exercise no matter how much weight you're using. Add some goblet squats - jumping lunges - and pushups to get a real nasty complex.
The sprint work is great because most athletes hit a wall around 60 sec of sprinting. Not having a finishing point in sight is a real mind fuck. On the last round throw in some random burpees
to really get them deep in the suck.
I am really starting to love playing with our plank complex. Doing it for time instead of reps really keeps the athletes on the same page and working as a group. Mixing the flexion and extension with a bridging movement hits 3 of the 4 core training movements.