SPRINT INTO SPRING SERIES

Sprint into spring

Week 4.5.2021

Monday/ so fresh and so clean

Warm up: 3 rounds

500m row
5/side half Turkish getups https://youtu.be/8nvR3LUgD7A
10 hand release push-ups https://youtu.be/zPrcw-WIdZs
“Y-T-W” raises (5reps each) https://youtu.be/OFQduBFpDrY

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

Db standing shoulder press https://youtu.be/22gQUcvcW1o superset w/ plank taps (20 in total) https://youtu.be/C6At19Q9i2Q
Db lateral raises https://youtu.be/n_r-ROwHkdA superset w/ 20 wall balls
Plate front raises https://youtu.be/-hYHdrcce6g superset w/ landmine chest press https://youtu.be/KahHxoHDMH4

WOD) 5min AMRAP:

20 Russian twists
15 suitcase situps https://youtu.be/3S8pKNwRaog
10 atomic sit-ups https://youtu.be/WqDLZlW0oNg

Tuesday/ LEGOLAS

Warm up) 20-15-10

Calories (on any machine you choose)
KB swings
cyclist Goblet squats https://youtu.be/AdfMPEDpUHI

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)

One round

30sec battle ropes
10 kB swings
20 mountain climbers

Rest 30sec

1 round

30sec battleropes
10 KB swing
20 mountains climbers
20 sec plank

Rest 60sec

30sec battle rope
10 kB swings
20 mountain climbers
20 sec plank
5 burpees

Rest 90sec

30sec battle rope
10 KB swings
20 mountain climbers
20 sec plank
5 burpees
15 air squats

Rest 2 min

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

50 jump rope
10 banded good mornings https://youtu.be/CTRaCzE8pWU
15 hanging leg raises https://youtu.be/ttdkm6ESUjI
10 pvc pipe shoulder pass throughs https://youtu.be/l5I_E0_My5s

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

6 DEADLIFTS (Start @60%, build each round)
4 NEGATIVE PULL UPS (WITH THE LEAST AMOUNT OF ASSISTANCE) https://youtu.be/EkpJkHpJXmM

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

Barbell bent over rows https://youtu.be/Nq7GQxyMrW4 superset w/ barbell RDL’s https://youtu.be/hfpd2mpkM4w **rdl’s only go to mid shin; this is to work more of your posterior chain**
Wide grip pulldowns https://youtu.be/S0no-Q03h74 superset w/ barbell OR EZ bar bicep curls https://youtu.be/S_i3SEVgKWU
Barbell reverse lunges(TOTAL) https://youtu.be/21r8Pdk6Vks superset w/ barbell ab roll outs https://youtu.be/fTkHY6yUZps

OPTIONAL: 3 rounds

60sec weighted plank
5 floor to standing rope pull ups https://youtu.be/aNe0aeTJNrI

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..)

Wall Balls
Db deadlifts https://youtu.be/JNpUNRPQkAk
Db squat thrusters https://youtu.be/1KYPZ-Jzo3w
Kb swings
Db push press
Renegade rows https://youtu.be/PJpTBj4ilZw
Single dumbbell situps https://youtu.be/4YOoMXPnOu4