12 MAR: Warrior Dash group workout

I LOVE working with new people. It is such a good feeling to know that our group are training the right priorities, and making weekly progress. Today's workout was mostly a baseline of where we are at. We started with a normal warm-up, then got baselines described below, and ended with a unilateral dumbbell complex to drive stability and mobility.

Warm-up:
  1. Dynamic yoga sequences (warrior pose, forward folds, inchworms, etc.)
  2. Two rounds of a warm-up circuit
    a. Squat x 10
    b. Sprawl x 10
    c. Pushup x 10
    d. plank from elbows x 30sec
  3. 1 lap warm-up jog

Baselining:

- Max reps in 1 minute of

  1. Air squat
  2. Pushup
  3. Situp

- Timed 400 meter run

The 400 is the WORST feeling ever. Mercifully, my hamstring is still preventing me from running, so I got off easy.

Strength work:

  1. Turkish get-ups: 3 sets of 5 reps per side
    I wanted this to be part of the complex, but we'll have to coach it a bit more before everyone can handle this movement under the fatigue imposed by complexes
  2. Simplified 3-movement complex:
    a. 1-arm snatch: 2 x 8 per side
    b. 1-arm bent row with rotation: 2 x 8 per side
    c. dumbell swings: 4 x 8

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