Day 01 – S-STRENGTH – Spartan Sprint Level “Even if you fall on your face, you’re still moving forward.” - Victor Kiam Warm-up Dynamic warm-up - 3 movements x 2 at 25 yards each. Main set Single Leg Broad Jumps. Leap with your left foot as far as possible, landing on your right foot ONLY. Stabilize the landing for 5 seconds, ensuring you have 100% control. Then, repeat, leap off your right foot and land on your left. Complete 6 total jumps. Then, immediately switch to a continuous power skip for 3 minutes (skipping explosively either traveling forward, backward, or in place – just not like a little girl, you should put effort into each skip and become winded.) Rest 3 minutes. Repeat 3 sets. “Max Minus Two” push ups x 3 sets – Do ALMOST as many push ups as you can do, leave two reps in the tank on the first set, 1 rep in the tank on the second set, and 0 reps in the tank on the third set, i.e. go ALL OUT. Take 3 minutes of active recovery per set, mix in 25-30 casual bodyweight squats across the 3 minutes. Inchworm or wall walk progression to 30 Second Handstand Hold, 1 Rep. Then, walking lunge, 100 steps. Repeat 4 sets. Run 30 minutes in Zone 1. Cool down Stretch
Posted on: Sun, 02 Nov 2014 13:07:51 +0000
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