Tuesday, September 27, 2022

MOCK GAMES WEEK

Rev-Up!

3 Rounds

Run 1 Lap (speed up each round)

10 Strict Press / Push Press / Push Jerk (rotate each round)

then,

Run 400m at workout pace (keep in mind 1st round is only 2 Min)

Shuttle-to-Overhead

From 0:00 - 2:00 (2 Mins)

Run 400m OR 2 Laps

Max Jerks 225/155 OR 165/115 OR Moderate-Heavy*

Rest 1 Min

From 3:00 - 6:00 (3 Mins)

Run 400m + 1 Lap OR Run 3 Laps

Max Jerks 225/155 OR 165/115 OR Moderate-Heavy*

Rest 1 Min

From 8:00 - 12:00 (4 Mins)

Run 800m OR 400m + 1 Lap

Max Jerks 225/155 OR 165/115 OR Moderate-Heavy*

*Jerks can be taken from the rack

Target: 9 - 18 Jerks (3-6/rd), at least 15s for Jerks

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

2 Min Puppy Pose

1 Min/side Calf Stretch