Natalia working through Monday's circuit. She will be attending the MA Coaching Seminar in December in Jackson Hole Wyoming.
CHI CHI Lane
Warmup:
400m run
3rds of:
30 sec RRR
10x hip swivel
30 sec Swings
10x shoulder dislocates
400m run
1) 6rds
300m run every 2:30min
2) 4rds
10x lunging shoulder hold @ 25/15
6x squat jumps
10x situps
pigeon stretch
3) 4rds
8x curl to press @ 25/15
6x pushups
4x pullups
30/30 side plank
Comments:
It seems that regardless of the level of athlete they seem to hit the wall at 60 seconds of sprinting. Intensity drops off dramatically at this point. A sub 60 sec 400m sprint is respectable for anyone who is not competitively competing in track and field. Due to the fact we are training at higher intensity today I shortened it to 300m to keep them around the 60 sec mark. We are not trying to train recovery as much as max effort here. I am giving them more rest so they can run harder. Walk the remaining 100m to the start point and when the clocks hit 2:30, get some.
The second two circuits are meant to be done quickly. They should burn and be difficult. Drop weight if you start to hit failure.