**Meet at Roosevelt High School Track today! **
6 x 200m sprint
Walk around the track as a group between efforts. Full recovery (or close to it) by the time you get back to starting point.
Maintain the form we worked on during hill sprints. Build cadence in the first 20m and Hold on to top-end speed as long as you can.
3R
-15 beat swings (emphasize arch, hollow and momentum through the middle. Truly swing)
-6 GHD Arch up*
– 10 sumo deadlift high pull. Please launch with hip drive, not by “pulling the bell up to neck height
-1 min jumprope
* These start like GHD hip extensions but with greater control and range of motion. Do these slowly and with maximum range of motion. The neck is part of the spine, and we are arching the neck at the top of each rep.
Deadlift
5-5-5-5
Increase weight each set. Aim here is for a heavy set of 5 with perfect form. This does not have to be a MAX set. Use the whole leg, including quads. Do not simply hinge at the hip. Bend knees enough to keep neutral back or slight anterior pelvic tilt… Especially at the bottom of each rep.
21-15-9 reps for time:
-Deadlifts, 185/125
-Double-unders
-Toes to Bar
**This Saturday 10/22 is meeting at Roosevelt High School for Group Strength and Conditioning at 10 am**
5R
3 minute amrap:
-250m row
-12 chest to bar pull-ups /scaled: chin over bar max hold > ring rows
-Max number of double-unders
-rest 3:00 minutes-
Track highest and lowest number of double-unders.
Teams of 3 or 2 (advanced):
-5K Row
-200 DB/KB Step-ups (choose weight according to ability)
-100 Parallette Shoot Throughs https://www.youtube.com/watch?v=Afnv59Y0CmY&feature=youtu.be
All teammates can work simultaneously. Switch at will. Once you finish one movement, you can tag team the others until all reps are completed.