Monday 11/8

Daniel working through "The Exercise"


Big 24+ Week 1
Objective:  Strength + 2x5 min WCAP

Warmup: 3 rounds
BBC increase wgt each round
200m run

1) 8 rounds
3x The Exercise - work up to a weight that is DBD (difficult but doable)
Pigeon stretch

2) 6 rounds for time
10x swings @ 50
5x burpees

3) 3 rounds max reps
60 sec 25 m sprints
60 sec rest

Comments:
For the next month we are trying to blend the big 24 strength cycle with work capacity efforts.  We'll be doing one Total body barbell movement followed by a work capacity effort of various durations.  Today's session has 2 five minute, higher intensity efforts.  Progressions and periodization really only works if you have your athletes consistently and they participate in each training session.  Since our athletes train at various times throughout the week this is our solution and I am curious to see how it works.  

So M/W/F sessions will follow the above design while the T/Th will be running based.

Keep track of your finishing loads.....this will dictate your loading next week.