Thursday
Stretch day 20 min stretch
ACTIVE RECOVERY
LEVEL 1 Every 6:00 for 30 min
-25/20 ski / run 300
-20/15 row
-15/10 bike
Level 2
-18/12 ski /200 m run
-15/10 row
-12/8 bike
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See AllWARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H
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WARMUP STRENGTH Shoulder Press Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85% Set 4 – 6 reps @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.
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WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 85 Set 4 – 6 reps @ 90% Rest as needed *% based off
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