I have missed posts the last 2 weeks due to my injury on a bike! So here we are week 4 and with only one week of mountain, downhill and cycling class to go! This week I really started to notice the strength differences in all the athletes, everyone is really starting gain more strength in the shoulders, core, legs and low back. Day one this week we focused on strength working on low back, power and shoulder and upper back strength. It is amazing how tight all of us get through our front body from all of our sports and daily work. Day 2 we did some endurance and interval training, this is where I really noticed a change in everyones endurance and ability to push themselves for longer periods of time.
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| Kelsey doing cleans |
Day 1
w.u.
3 rounds
200m run
10x OHS
3x shoulder dislocate
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| Kathy doing hippity hops! Great for pedal power! |
6 rounds
10x lateral raise w/twist
10x sit-ups
quad stretch
6 rounds
6x deadlift
6x push press
downward dog
6 rounds
6x hang clean
10x borad jumps
hs stretch
Jane fonda
Day 2
w.u.
100 step-ups/ladder drill
5 rounds 20 sec work 10 sec rest
swings, situps, pushups, squat jumps
30 20 10
sprints, rows, back extension, goblet squat, touch jump touch
3 rounds
10x wtd situp
10x russian twist
20/20 side plank
40x flutter kick
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