Tuesday 12-20-16

Coach's thoughts on today:

800m repeats are tough, it is a long enough distance that requires quite a bit of pace. On the other hand it is short enough that you should be able to go pretty damn hard. On an 8 minute clock you should have a little more than even work:rest ratio and that is a typical ratio for building aerobic capacity. 

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon:40min

  • Metcon (5 Rounds for time)

800m repeats

On 8 minute clock