10 Russian swings
10 Spiderman push ups
Posterior hip cap distraction
Good mornings 5,5,5,5,5
Do 10 strict pull ups between rounds
3 Rounds for time of
21 Kettlebell swings 24/16kg
12 Pull ups
- 10mins to find 5RM back squat
- 21-15-9-6-3Strict Handstand Push UpFront Squat 88.5/57kgBurpee
COMPETITORS TRACK, ROW AND SWIM WORKOUTS
4 rounds: 800m, 300m with rest as prescribed below between rounds (that includes a 200m easy jog).
Track Workout Details
Run a moderately paced 800m, no rest between intervals, run 300m hard, & rest as prescribed below. Perform 200m easy jog during the prescribed rest. This workout will develop your ability to recruit your fast twitch muscle fibers that have been developed during your high strength & power barbell movements.
Track Workout Pacing
800m pace: Hit the prescribed pace in the table. The 800m pace is moderate. Stay in control.
300m pace: This is the core of the workout. I want a strong “kick” during this interval. This pace should look familiar because it is an exact match to the 300s from last week.
Rest between rounds: I would recommend finishing the 300m hard interval, rest for 30-60sec allowing the heart rate to drop under 70% of your max, then perform the easy 200m easy jog. The 200m easy jog should take about 2min.
|Mile PR Time||800m target||100m pace||300m target||100m pace||Rest between rounds|
200m easy tempo
200m moderate tempo
200m hard tempo
200m max effort
Row Workout Pacing
Easy = 2000m PR pace plus 15-30sec/500m
Mod = plus 10-15sec/500m
Hard = plus 5-10sec/500m
Max effort = Max effort
100 warm up
6×25 finger-tip drag drill (high elbows) w/ 20sec rest
6×75 swim descend 1-3, 4-6 (slow to fast) w/ 40sec rest
6×25 single arm drill w/ 20sec rest
6×75 pull w/ 40sec rest
6×25 kick w/ fins w/ 20sec rest
6×75 fast swim with fins w/ 40sec rest
100 cool down