We are working on change of direction with the 5-10-5 sprints. Set up 3 cones, each 5 meters from the other. Start at the center facing the cone. You will begin by turning and sprinting either direction to a cone 5 meters away, turning and sprinting 10 meters to the far cone, then turning and sprinting 5 meters back to the center cone. Hit 5 in each direction. No need to touch your hand to the ground. These aren’t meant to smoke you. We are working on skill development and direction change.
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Build up to a heavy 3 on the back squat, working in some DB and body weight Bulgarian Split Squats between sets. You’ll notice that 5th and final set (B1-3) calls for a 70% drop set and max effort reps on the back squat and BSS.
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Engine builder is pretty straight forward. As we discussed in previous posts, remember to keep posture and position in mind during your lunge. Switch arms holding the KB each round.
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Let’s get it. First day of the week. Set the tone for the rest of it.
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Lift violently.