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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, September 25, 2013

Fitness:
A. 3 sets:
90 sec DB Weighted Step-ups
90 sec active rest
90 sec t2B
90 sec rest
90 sec backward sled drag
90 sec rest
90 sec ring rows
90 sec rest

Health:
A. 6 sets:
45 sec DB Weighted Step-ups
45 sec active rest
45 sec t2B
45 sec rest
45 sec backward sled drag
45 sec rest
45 sec ring rows
45 sec rest

Performance:
A. 3 sets:
90 sec Front Rack BB Weighted Step-ups
90 sec active rest (unweighted Russian step-ups)
90 sec t2B
90 sec rest (plank or situps)
90 sec backward sled drag
90 sec rest (butt-kickers or unweighted good mornings)
90 sec ring rows
90 sec rest (sun salutations)

Compare to September 11th.  For this workout, you will be choosing your loads.  You will be working at a high intensity for 90 and actively resting by walking or doing mobility during the rest interval.  Choose a load that allows you to work at 85 to 90% during the work interval and still move or walk around for the rest interval.  For our  Performance athletes, I have given some suggestions for more advanced modalities for active rest.  Choose these only if you can still maintain a high intensity during the work sets.  If you find that doing these movements instead of just walking around during the rest period affect your intensity during the work interval, tone it down for the active rest.  For the step-ups make sure you alternate feet.

Please record loads and reps per round per exercise.

 

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