Workout 6/13/16

Phase: Athletic Power

Workout 15

Focus: Chest with Back

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 30 sec, increase Hill by +2 every 30 sec for 3 min (6 Levels up)

(30 sec recovery)

70% @ Low 30 sec, increase Hill by +2 every 30 sec for 2 min (4 Levels up)

(30 sec recovery)

80% @ Med 30 sec, increase Hill by +2 every 30 sec for 1 min (2 Levels up)

(30 sec recovery)

90% Med Hill 30 sec (30 sec rest) repeat x 5

Active Recovery 3 min

• Treadmills side shuffle. Increase Steps & Speed every minute.
• Bikes jumps. Increase Jump Rate & Cadence every minute.
• Rowers alternate power (100%) and recovery (50%) strokes. Increase Power to Recovery strokes every minute.

100% @ Flat 30 sec (30 sec rest), increase Hill by +2 every set for 8 Sprints.

• maintain speed each sprint
• stop increasing hill when can no longer sprint the full 30 sec interval

Strength:

Weighted Pull-up, Bench, MED (row), HEAVY (DLHP)

4-5 x Rounds

Weighted Pull-up x 5 (use a lighter band or add weight by holding between ankles)

Plank Knee-2-Elbow x 10 each

2 x Rounds (16 min) (Chest x 8 sets, Back x 4 sets)

Box Plyo-Pushups x AMRAP 90 sec (rest 30 sec)

Burpees x AMRAP 90 sec (rest 30 sec)

DLHP x AMRAP 90 sec (rest 30 sec) MED/HEAVY

B.O. Row x AMRAP 90 sec (rest 30 sec) MED

Tabata (Chest x 4 sets)

Swings x 20 sec (10 sec rest) HEAVY

Pushups x 20 sec (10 sec rest)

Repeat x 8