22.10.26

HUMP DAY HELP

Family Nutrition Tips

INTENDED STIMULUS

10:00-15:00.

Triplet that reduces loading and strain on the body.

Keep moving and limit rest as much as possible.

Spend 1:00 or less on each run.

RX

For time:
200-m run
40 box jumps (24/20 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups

SCALED

For time:
100-m run
20 step ups (20/18 in)
40 sit-ups
100-m run
15 step ups
30 sit-ups
100-m run
10 step ups
20 sit-ups
100-m run
5 step ups
10 sit-ups

SKILL WORK

Post-workout:
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.

STRETCHING

2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today’s workout is a nice break from the past couple of days and a chance to reduce the stress and strain on the body.

One of the main goals is constant movement until the workout is completed. Each movement is lower-skill, which reduces any type of complexity and allows athletes to keep moving.

Use the top of each box jump as an opportunity to take an extra breath before going into the next rep. This is one way to rest while minimizing the amount of time spent resting.

Push the pace on the sit-ups. Use your arms to throw your torso up to its seated position. Aim to get your shoulders in front of your hips on each rep.

Don’t think too much today. Have fun moving your body and enjoy the day.