SPORTS CONDITIONING
Week 3: Elite Training Plan
Sports Conditioning
Find one day this week just to work on a new skill such as rollerblading or climbing. Take it easy though it is a big week!
Monday
Warm Up for Sports Conditioning
Jump Rope Barefoot
800 Times, mixing in variables of DU's, Cross Overs, single foot, running.
5 - 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.
Main Set
5x3min AMRAP Rounds. Rest 1min between Rounds
2 Shoulder Press 85%
5 Clapping Push ups
14 Jump Lunges
Bike:
30:20x8 (30sec on by 20sec off 8 times)
Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts. Or use a really steep hill which is what I do.
Tuesday
Warm Up for Sports ConditioningHip Mobility Drill
Main Set
Run SC: 5k, LC: 8k, U: 15k
You can move this to the weekend if you need to do so. This needs to be done on a treadmill on full incline, on stairs, or a very hilly route. Or you can run with a 20 pound pack.
Wednesday
Warm Up for CrossFit Training
Easy Spin for 5 minutes.
Rowing Machine or Swim or Kayak:
2 Rounds of:3x1min, Rest 30sec between intervals
2x2min, Rest 45sec between intervals
1x3min
Rest 5 min
Strength
For Time:
Speed Good Mornings, 6x3 @ 60-65%
Rest 180sec between sets
50 Reps Burpee Box Jump Over's, 20"
"Perform a Burpee then Jump over the box, perform another Burpee and continue back and forth until the reps are completed"
Thursday
Warm Up for CrossFit TrainingROM stretches
Strength
5 Rounds of:
15 Unbroken chest to bar chin ups with speed
10sec Rest
30sec Max Rep push ups.
Rest 90 sec Between Rounds.
Run
3 Rounds of:
5 seconds on,
10 seconds off,
20 seconds on,
10 seconds off,
10 seconds on,
10 seconds off,
30 seconds on,
10 seconds off,
15 seconds on,
10 seconds off,
25 seconds on,
10 seconds off
Friday
Bike
SC: 12mile TT, LC: 25mile TT, U: 30mile TT
It is preferred to ride this on the trail. If you are riding the trail, your time will vary according to how difficult the trail is. So your ride is 2.5 hours if you are on the trail or 30 miles on the road.
Saturday
Kayak
3x5 min intervals w/3min recovery between rounds.
Then work on kayak skills.
Ascend Rope 3 Times.
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