Day 6
Session 1: Endurance
Warm Up:
10 min run @ easy pace
Endurance:
4 x 400 m run (All > 1:25)
1 x 800 m run (2:50)
Cool down:
7 min run @ easy pace
Session 2: Strength, Durability
Movement Prep:
Joint Mobility
Goblet squat: 1 x 10 x 30# kb
Snatch: 2 x 10 x 30# kb (each arm)
Pushups: 1 x 20 (strict)
BGBS: 1 x 20 x 30# kb
Primary Movements:
Double KB Front Squat: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
1 arm KB Military Press: 2 x 5 x 45# kb (pause and hold at bottom of each rep)
Pullup: 2 x 10 (slow and very strict)
Swing: 2 x 25 x 45# kb
TGU and Windmills @ 45# kb
Durability/Correctives:
Joint Mobility
Long stretching session
KB halos, pass arounds and figure 8's.
Comments:
Temperature was 3 degrees, icy and very windy when I ran. The cold air made it hard to breathe. The pause at the bottom of the double kb front squats is something I am going to continue experimenting with.
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