Give it to god Bert, Give it to God
Warmup: Runtex Drills on hills - 50meters
3x high knee
3x heel kicks
3x lateral shuffle
3x skips
3x backwards
3x sprints
Training:
1) 5rds
Leg Blasters
3 flights of stairs
15 situps
2) 5 rds
10x pushups
1 minute plank movement
Comments:
Saturdays we keep it bodyweight only and usually do more running and plyometrics. Last months Men's Health had an interesting article on the amount of power you produce from training with different % of your body weight. According to the University's tests bodyweight training created the most power. Interesting........
The leg blaster circuit is just dirty. We used one long flight 3x to really get the guys breathing hard. It was a great circuit.
On the pushup circuit get creative with the type of pushups. Wide grip, close grip, plyo's, inverted, you choose! On the plank movement you can do the same each time or change it up.
