2021/2022 Season

Training Block – 1

Week – 4 of 6

*The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks.

WOD:

1) Every 3:00 x 4 sets: 20 Dumbbell Front Squats

Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either pre or post training.

2) Every 2:00 x 5 sets: 8/side D-Ball Bear Hug Split Squats

Perform all reps on 1 side before switching to the other stance. Start with a light load and build to a moderately difficult load by your last set.

3) Every 3:00 x 3 sets: 30 Alternating Curtsy Lunges

No loading. Focus is on position and quality of movement.

4) Every 3:00 x 3 sets: 15/side Single Leg Hip Thrust

Focus on good position and activation. No loading added. Hold the top position for a second on each rep. Perform all reps on 1 leg before switching to the other.

5) Sled Drag: 400m @ Bodyweight

Not for time. Focusing on walking as flat footed as possible and utilizing as much Posterior Chain as possible.

6) C2 Bike:

• 20 minutes Easy Spin @ Damper 1

• 5 sets of 1 minute Easy + 1 minute Moderate + 1 minute Easy + 1 minute Hard @ Damper 4

• 20 minutes Easy-to-Moderate @ Damper 2

This should be performed as one continuous 60 minute piece. Work for consistent paces on each respective pace. Ideally where a HR monitor so you can reference time, paces, efforts to HR.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE