Thursday 2 May 2024 – 2G 60 minutes
Endurance on the treads – time to dust off a new base pace. Unilateral work on the floor playing with tempo.
Tread Block
- 30 sec base to push
- 90 sec base
- 30 sec base to push
- 90 sec base
- 30 sec base to push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push to AO
- 90 sec base
- 30 sec push to AO
- 90 sec base
- 30 sec push to AO
- 90 sec base
- 30 sec push to AO
- 90 sec base
- 30 sec push to AO
- 30 sec AO
Floor Block 1 – 6.5 minutes
- Work & active recovery – unilateral tempo couplet:
- 6 x single arm neutral grip reverse lunge (slow) (L)
- single arm neutral grip reverse lunge (L) AMRepsAP
- 6 x single arm neutral grip reverse lunge (slow) (R)
- single arm neutral grip reverse lunge (R) AMRepsAP
- 12 total x bar plank alt lift
- 200m AO row (0:30 – 1:00) – once only
- Repeat exercises only for the remainder of the block
Floor Block 2 – 6.5 minutes
- Work & active recovery – unilateral tempo couplet:
- 6 x split stance single arm high row (slow) (L)
- split stance single arm high row (L) AMRepsAP
- 6 x split stance single arm high row (slow) (R)
- split stance single arm high row (R) AMRepsAP
- 6 each x lateral lunge to knee drive with overhead reach
- 200m AO row (0:30 – 1:00) – once only
- Repeat exercises only for the remainder of the block
Floor Block 3 – 7 minutes
- Work & active recovery – unilateral tempo couplet:
- 6 x bridge hold with close grip chest press (slow) (L)
- bridge hold with close grip chest press (L) AMRepsAP
- 6 x bridge hold with close grip chest press (slow) (R)
- bridge hold with close grip chest press (R) AMRepsAP
- 12 total x alt single leg airplane
- 200m AO row (0:30 – 1:00) – once only
- Repeat exercises only until finisher: 1 min AO row