COMPETE – 23.02.21

WARM-UP

4 sets:

200-m jog

10 alternating single-leg toe touches

10 Samson stretch

10 alternating toe touches in plank

10 air squat + good mornings

:30 double-unders

NOTES

After the warm-up, you should be warm, loose, sweaty, and ready to rock. If you need to hit another run or do any other stretches prior to the workout, do so.

Use the 200-m jogs in the warm-up to work on your pace for each distance in the workout.

3 rounds for time:

400-m run

80 double-unders

40 walking lunges

NOTES

Stimulus & Goals

11:00-18:00.

Runs in 1:30-2:30, double-unders in :45-1:30, lunges in 1:00-2:00.

The first run will be very fast, while the 2nd and 3rd will slow down; encourage athletes to continue to push the pace.

Lunges will also feel more difficult after that first round; encourage athletes to tap into mental toughness and continue to move fast even while fatigued.

3 sets for time:

800-m run

– Rest 2:00 between sets.

NOTES

Stimulus & Goals

11:00-16:00 (including rest).

800 m < 5:00.

HOLD CLEAN TOES

4 rounds for time:

:30 L-sit hold

7 power cleans (125/185 lb)

15 toes-to-bars

NOTES

Stimulus & Goals

Gymnastics held for longer durations and under intensity.

12:00-20:00.

Spend no more than 2:00 on the L-sit hold. 45-1:30 on cleans. :30-1:30 on toes-to-bars.

Choose moderate loading on the cleans so that you can cycle quick singles. Similarly, the volume of toes-to-bar may be easy at first but gets challenging in the later rounds because of the L-sits.

STRETCHING

2 sets:

:30 lacrosse ball roll/foot

:30 hamstring stretch/leg