TUESDAY
WORK CAPACITY
Warm Up: 4 Rounds with a 45lb Plate of
10x Plate Swings
10x Plate Squats
5x Plate Cork Screws 5/5
50m Run
Prisoner Stretch
1) 20 Rounds of
5x Plate Swing (45lb plate)
50m Sprint
1 minute rest
** Emphasize the sprint. A minute rest is a lot for a 50m Sprint, so go full speed on each one.
2) 10 Rounds of
5x Jump Squat (as high as possible)
25m Sprint
45 Seconds Rest
** Emphasize the jump and the sprint. Again, 45 sec is plenty of rest for this distance, so go full speed on each one.
3) CORE CIRCUIT
4 Rounds of
5x Stand SB Keg Lifts @ 80lbs 5/5
10x Dip Extension Straight Leg Raises
10x Superman extensions and hold for 3 seconds each
45 sec side plank holds
This will leave you a little sore for the next few days, but it's needed. All out sprint work is often overlooked in this programming because there is usually some amount of pacing involved. Not in this session. You will have enough rest, so hit it hard.
