Day 3 Week 7 of 10 S&E Track

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-40:00 Strength

40:00-47:00 Transition to Auxiliary Strength

47:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Up Dog to Child’s Pose

Inchworms

Scorpions

Front Rack Stretch

Quad Stretch

Specific Warm-up

3 Rounds

10 DB Push-up to Row (5 each arm on row)

10 DB Goblet Squats

Strength

Work to 6-rep max on Back Squat

Work to a 6-rep max on Strict Press

FOCUS:

6 reps is a range that will allow you to see how well you can cycle heavyish weight for reps
You can use this formula to estimate your 1-rep max on these lifts, we will test another rep range in week 5
Weight used x reps = A
A x 0.0333 = B
B + Weight used = Estimated Max
Example if you did 225 for 6 on Front Squat
225 x 6 = 1,350
1,350 x 0.0333 = 44.955
44.955 + 225 = 269.955 (rounded to 270)

OPEN TIME OPTION

CONTROLLED TIME OPTION

Auxiliary Strength:

Double DB Step-ups 4x8 (4 each leg)

Single Arm, Single Leg RDLs 4x8 (4 each leg)

FOCUS:

Lower body accessory work
Single Leg strength also works on balance and stabilization as well as can point out some muscle imbalances

OPEN TIME OPTION:

CONTROLLED TIME OPTION:

FIT February Day 1

5 Rounds

30 seconds Plate Hops

30 seconds Rest

30 seconds Plate Russian Twists

30 seconds Rest