Thursday - April 20, 2017

ANNOUNCEMENTS

RUNNING CLINIC SIGN-UP LINK: Snag your spot at https://vickeryathletics.frontdeskhq.com/courses/123563


WORKOUT OF THE DAY

4-5 Sets:
1. BB Reverse lunge, not alternating: 10/leg, rest 30s
2. Seated BTN Strict Press: 8-10 reps, rest 3
0s
3. DB/KB Goblet squat: 8-10 reps, rest 60s

+
Row 3k @ sustainable pace
1. Determine 500m pace
2. May vary -/+ up to 4 seconds (ex. select 2:05, range is 2:01-2:09)
3. If athlete falls out of range must get off rower and rest until rower is free again or able to maintain pace within range


HOMEWORK

Assault Bike 30/30s x 10min:
30s @ 80% effort
30s @ 40% effort