Prince of Persia
Warmup:
10min sbgu @ 60lbs
Training:
1) 5rds
25 meter hill sprint with 60lbs sandbag
3x 5 pushups + 5 squat jumps
20x plank walkup
2) 5rds
10x sandbag situp 40lbs
25m hill sprint
10x sandbag stepup 60lbs
3) 5rds
hill suicide sprints
30 sec rest
Comments:
Working with Kamal today. Kamal Shalorus is a WEC fighter, and an old friend. He broke his hand in the last fight and has two pins in it. We adjusted training today to accomodate him.
Part one is a good work capacity. The SB carry really gets you breathing heavy. We did this as a 3 man rotation with the SB carry being the timer. Everyone else worked until he got back. Then switched.
Part two gives the athletes a chance to open up on the hill. You really just can't sprint when you have 60lbs on your shoulder.
Part 3 is a great finisher. Classic suicide sprints with a nice hill twist. Take it easy on the downhills, explode on the uphills.
