Sunday 28 April 2024 – 2G 60 minutes
Switch template this morning. Endurance on the treads with plenty of base. Load and explode on the floor with some strength based push rows.
Tread Block 1
- 90 sec push
- 90 sec base
- 90 sec push
- 90 sec base
- 90 sec push
- 90 sec base
- 1 min push
- 30 sec AO
- Switch to floor
Floor Block 1 – 4.5 minutes
- Back to back – load & xplode:
- 8 total x alt lateral lunge
- 8 total x speed skater, rest
- 8 total x low plank hip rocks
Floor / Row Block 2 – 4.5 minutes back to back
- 6 x front raise to upright row
- 150m push row (20 – 22 strokes / minute), rest
- Switch to treadmill
Tread Block 2
- Goal: increase your push pace, maintain base
- 1 min push
- 90 sec base
- 1 min push
- 90 sec base
- 1 min push
- 90 sec base
- 1 min push
- 90 sec base
- 30 sec push
- 30 sec AO
- Switch to floor
Floor Block 3 – 6 minutes
- Back to back – load & xplode:
- 8 total x alt goblet transverse squat
- 4 total x alt 90 degree pop squat, rest
- 8 total x lean back with twist
Floor / Row Block 4 – 4 minutes back to back
- 10 x deadlift to high row
- 150m push row (20 22 strokes / minute), rest
- Repeat until finisher: 30 sec of deadlift to high row