Workout 6/24/16

Phase: Athletic Power

Workout 26

Focus: Back with Legs

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat x 1

70% @ Flat x 1

80% @ Flat, Low, Med each for 1 min (30 sec rest)

90% @ Flat, Low each for 1 min (30 sec rest)

100% @ Flat 1 min (30 sec rest)

100% @ Low 45 sec (45 sec rest) x 2

(1 min rest)

100% @ Med 30 sec (30 sec rest) x 4

(1 min rest)

100% @ High 15 sec (15 sec rest) x 6

(1 min rest)

Starter Sprints: Pushcarts x 10 (5 sec rest) x 10

Strength:

(Back x 15 sets, Legs x 10 sets)

*Pull-up Bar/Bands, Suspension, HEAVY (legs), MED (Upper Body)

AMRAP 8 min (Back x 4 sets, Legs x 4 sets)

Pull-up x Max *as heavy as possible

Deadlifts x 6-12 *as heavy as possible

Group A: 3 x Rounds (Legs x 3 sets)

Suspension Pistol Squat Jump (Right) x 30 sec (10 sec rest)

Suspension Pistol Squat Jump (Left) x 30 sec (10 sec rest)

Group B: 3 x Rounds (Legs x 3 sets)

Goblet Squat Jumps x 30 sec (10 sec rest)

Swings x 30 sec (10 sec rest)

4 x Rounds (Back x 8 sets)

TRX Rows x 20 sec (10 sec rest)

Piston Rows x 20 sec (10 sec rest)

3 x Rounds (Back x 3)

Mt. Climbers x 10 sec (5 sec rest)

High Knees x 10 sec (5 sec rest)

Freestyle Swim x 10 sec (5 sec rest)