SPRINT INTO SPRING SERIES


Sprint into spring

Week 4.5.2021

Monday/ so fresh and so clean

Warm up: 3 rounds

Strength: Power cleans https://youtu.be/KwYJTpQ_x5A

  • 7 sets x 3 reps of power clean practice

Don't go heavy. Focus is on technique. Power cleans are great for explosiveness, transfers over to all aspects of fitness; i.e, sprinting, squats, deadlifts...

**Optional Strength: Incline Bench https://youtu.be/7UB2HQg5FNY

  • 3 sets of 8 reps (building in weight each set)

Fun part: 4 sets x 10 reps each exercise

WOD) 5min AMRAP:




 


Tuesday/ LEGOLAS

Warm up) 20-15-10

STRENGTH: Front squats

5 rounds x Every 90sec: 8reps (building in weight)

Circuit) 4 rounds; rest 1-3min between rounds

  • 10 calories ECHO BIKE

  • 20 wall balls

  • 50ft sled push (from the gate to the driveway and back)

  • 5 tire flips




 


Wednesday/ “battle it out”

Part 1: 5000m bike erg OR 800m run

Part 2: (the goal is to do this as prescribed for time)

  1. One round

  • 30sec battle ropes

  • 10 kB swings

  • 20 mountain climbers

Rest 30sec

  1. 1 round

  • 30sec battleropes

  • 10 KB swing

  • 20 mountains climbers

  • 20 sec plank

Rest 60sec

  1. 1x

  • 30sec battle rope

  • 10 kB swings

  • 20 mountain climbers

  • 20 sec plank

  • 5 burpees

Rest 90sec

  1. 1x

  • 30sec battle rope

  • 10 KB swings

  • 20 mountain climbers

  • 20 sec plank

  • 5 burpees

  • 15 air squats

Rest 2 min

  1. 1x

  • 30sec battle rope

  • 10 kB swings

  • 20 mountain climbers

  • 20 sec plank

  • 5 burpees

  • 15 air squats

  • 20 cal row

The END….


 


Thursday/ Pull yourself up

Warm up: 2 rounds

Circuit) EMOM2 (EVERY 2 MINUTES) X 6 ROUNDS;

Accessories: 4 sets x 12/10/8/6 (use the same barbell)

OPTIONAL: 3 rounds


 


Full body Friday

**wednesday was a condition day; so here's a total body workout to finish out the week**

CIRCUIT) 20-15-10-5 (1ST Round all exercises 20 reps, Rd #2: all exercises 15 reps...and so on..)


162 views0 comments

Recent Posts

See All

Rebuild

For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning