Wedneday Feb 7th

Wedneday Feb 7th

Warm up
A.
3 sets
1 min ski
1 min row
1 min bike
athletes notes: warm up pace guys. You should always be able to keep a conversation.
coaches notes: for larger than 9 person classes combine the ski and bike and add in a box step up. the clock will run here so 9 min in total.

B.
2 sets:
10 kneeling KB/DB single arm press
1 duck walk out
1 bear crawl back
athletes notes: kneeling press is both knees on the ground. Keep the weight comfortable and don’t rush the reps.

Weightlifting
A.
Strict Press 5×8 rest 60 sec between work sets
3 min break
B.
1 RM Press — 5 min to establish this
athletes notes: all 5 sets of the first part should be work sets. You shouldn’t need to change the weight, unless you start failing. This is going to be hard with only 60 sec rest. Pick a weight you know you can do for 12-15 reps. Don’t expect part 2 to get near your actual 1RM. Just build up to something heavy for today.
coaches notes: give athletes 5 min to work up to their press load. In the 3 min break they aren’t aloud to load the bar above where they ended up in first part.

Conditioning
12 min max calories on row/bike or ski
athletes notes: pick your poison and go to war kids.