A record of what occurred here. Use it as you will.
TUE
5-10 min cardiovascular warm up @ easy pace Dislocates + pull aparts Mobility Then: Knee jump + max height vertical jump + sprint start (2-3 explosive sprint steps) 5 rounds Then: Seated box jumps 1x5 16"1x5 24"1x5 30"1x5 30+ Then: Teams of 3 5 sec easy, 5
TUE
Today is volume. Warm-up as needed, move, stretch etc 50 min run trying to maintain Zone 3 HR Every 10 minutes: 25 Push-ups50 Sit-ups
MON
Week 4 starts now... Dislocates + pull aparts Primal movement complex Then: 9 min EMOM Min 1. 150m run Min 2. 8x burpees Min 3. 12x box jumps Workout: 1 RIR Back squat 5-6x10-20 @ 70% 1RM Bench press 5-6x10-20 @ 70% 1RM Supplemental: Pull ups 6x 5-10
MON
Strength/Power hybrid on deck today. Focusing on speed changes under duress. You will need a trap or hex bar, regular barbell makes this very challenging 10 Min Warm-up - Row, Ski, Bike, Run etc Primal Movements - focus on things that open the hips and warm the
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