Back Squat -MTR- 5-5-3-3-1-1 (35-45min Max Rest)
Bench Press -MTR- 5-5-3-3-1-1 (35-45min Max Rest)
Work up to a MTR or until reps slow down. Set 1 & 2 rest 1-2min, set 3 & 4 rest 3min, set 5 & 6 rest 5min.
Total Time: 70 to 90min.
1-2 exercises of 3 to 5 sets, with 6-12 reps.
-Pass Thrus 20
-Step Ups 1x5ea.
-Walking Half Butterfly + Lunge + Twist 1x5ea.
-2 Hands 1 Foot + Reveres Lunge + Hand to Opp. Heel Touch 1x5ea.
-High Knee + Lateral Spiderman 1x5ea.
-Hop Ups 1×5
-Prisoner Walk 2x6ea. way
-Shoulder Joint Distraction w/Resistance Band 2x10ea.
-Full Can 2x20ea.
-Lateral Raise Palm Down 2x20ea.
-Front Raise Palm Down 2x20ea.
-Shoulder Extension 2x20ea.
-Hyper Extensions 3×10
-Supine Extended Hold 3×10
Speed, Agility, & Quickness (15-20mins.)
-Straight Leg Shuffle
-Wall Drills (Acceleration Marches)
-Four Point Pop Up
-15yrd Turn Drill
-Plyo Push Ups
-Forward Roll Over Shoulder to Ball Catch
-Back Squat 5@60%, 5@70%, 6-8×5@85%
-Bounding Hurdle Jumps 6-8×5 hurdles (perform 1 set of hurdle jumps immediately following each set of back squats @ 85%)
-Deadlift 5@60%, 5@70%, 6-8×8@85%
-Med Ball Slam 6-8×5 (perform 1 set of bodyweight squat jumps immediately following each set of deadlift @ 85%)
-Static Stretching 10-15mins.
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Over-Reaching versus Over-Training: Gaining the Benefits, but Avoiding the Pitfalls
By: Alex M. McDonald, MD
Medical Doctor and Professional Triathlete
Every athlete has and will experience periods of fatigue throughout their athletic career, regardless of whether they are a professional athlete training 30 hours a week or a busy professional trying to squeeze in a lunch time workout. When there is an imbalance between training and recovery, exercise and exercise capacity, and stress and/or stress tolerance, overtraining is often the result1. Endurance athletes are particularly vulnerable to overtraining. Unfortunately, due to differences of opinion amongst exercise physiologists, lack of well-designed studies, and poor topic definitions, most people hold a relatively limited understanding of the subject matter and its nuances.