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WARMUP
2:00 BLOOD FLOW (:20e/:20m/:20h)
Into
10-1 BANDED SIDE STEPS
20 GLUTE BRIDGES
10 EMPTY BAR BACK SQUATS (rack)
STRENGTH
4 SETS
1:00 BACK SQUATS (155/105)(135/95)
:45 WEIGHTED WALL SIT
16 DB SPLIT SQUATS (40/30)(35/25)
:45 WEIGHTED WALL SIT
*Rest :15-20 second after ea. Movement. 1:00 after each set
*The Goal here, is to build over the course of the 4 weeks. The minute will feel long.. The vision is to believe you will hit 15-20 reps. And over the course of the 4 weeks we will build on this. There is no Plan this is about mental toughness and making the legs stronger.
CONDITIONING
FOR TIME
2K ROW OR SKI / BIKE 4K
REST :45
1000 METERS / BIKE 2000 METERS
REST :30
500 METERS / BIKE 1000 METERS
*aim to maintain 28-31spm on the rower, and 37-46 Spm on the Ski
** for males try to maintain over 1000 cal/hr for females 800
Intent: This is a max Effort conditioning piece. How fast can you recover between.Intervals to maintain a high output. Focus will be on good rowing technique, and how efficient you are on the erg.
STRENGTH POWER HOUR
WARM-UP
3 MIN BLOOD FLOW
Into
2X
10 JUMP SQUATS
10 RUNNER STRETCHES
:30 CALF SRETCH/SIDE
10 DYNAMIC HAMSTRING SWINGS
:30 GLUTE BRIDGE HOLD
STABILITY
2X
8/SIDE ISOMETRIC SINGLE LEG WALL TAPS
8/SIDE BANDED TRIPLANAR TOE TAPS (keep band around ankle, toes flexed downward tap toe forward, laterally, and towards the back)
8/SINGLE LEG GLUTE HIP BRIDGES
STRENGTH
SQUATS
75% for 4 sets of 3 reps followed by 5th set of AMRAP. ***Add 5 pounds to the bar per cycle for 5 cycles or until you are only able to perform 3 reps on the 5thSet, which ever comes FIRST. At this point deload all training for one cycle
ACCESSORY
3 x 15 CHEST SUPPORTED DUMBBELL ROWS (both hands )
3 x 16 DEFICIT LUNGES (8/side)
3 x 10 BOX JUMPS/STEP-UPS
3 x 10 REVERSE HYPERS
CORE
4 x :30 DEAD HANG