Monday 17 June 2024 – 2G 60 minutes
23 minute endurance tread block with the goal of increasing push paces. planks on the floor with back to back weighted efforts.
Tread Block
- Goal: start at your normal push pace, each round increase push, reduce base pace if needed for recovery
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 2 min base
- 1 min push
- 1 min AO
Floor Block 1 – 10 minutes
- Back to back:
- 8 each x single arm high row (using bench)
- 8 total x alt L raise, rest
- ~20 sec bear plank hold
- Back to back:
- 8 each x goblet step down toe tap
- 4 x goblet squat hold lateral walk, rest
- 8 total x bear step
Floor Block 2 – 11 minutes
- Back to back:
- 8 x sumo deadlift
- 8 each x half kneeling single arm shoulder press, rest
- 8 total x bear plank kick through
- 1:00 build:
- 30 sec push row
- 30 sec AO row (100 – 200m+)
- Repeat until finisher:
- 1 min AO row OR
- 1 min of bear plank hold OR
- 1 min of bear step OR
- 1 min of bear plank alt kick through