Workout 6/15/16

Phase: Athletic Power

Workout 17

Focus: AAA

Programmed by: Coach Jesse Frank

Cardio:

60% 2 min, 70% 2 min, 80% 2 min

80% @ Low 90 sec, 80% @ Med 1 min, 80% @ High 30 sec

(1 min rest)

Tabata Sprints

90% @ Flat 20 sec (10 sec rest) x 8 (1 min rest)

Tabata Sprints

90% @ Low 20 sec (10 sec rest) x 6 (1 min rest)

Tabata Sprints

90% @ Med 20 sec (10 sec rest) x 4 (1 min rest)

Tabata Sprints

90% @ High 20 sec (10 sec rest) x 2

Strength:

45 sec at each of 5 stations, (15 sec rest). 100% effort to sprint, until fatigue (or else it just becomes an endurance workout). Rest and repeat until interval is over.

*Agility Ladder & SPRI band, Mat, Resistance bands (Purple & Red), MED (20’s and 12’s)

1. Agility Ladder – SPRI band hops (2 in, 2 out), run (2 in, 2 out lead with Right), run(2 in, 2 out lead with Left), Side Shuffle (1 in)

2. Abs – V-Ups (or alternating V-ups, split v-ups, bicycle)

3. Triceps – Throwdowns (Men: Purple, Women: Red)

1. Attach resistance bands to pull-up bar, split jump and triceps pushdown together.

4. Biceps – “Rope Row” (Men 20 lbs, Women 12 lbs)

5. Glutes – Skaters

6. (Rest 1 min)

Repeat x 4 rounds (try using variations each round)