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Kirkwood

Sprint Conditioning Assessments + Partner Pause Rep Ladders

Friday, September 20

Mobility Series: 5 Minutes

 

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

  • Spend 1-2 Minutes letting members Bike or Row at an easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

  • 10 Minute Max for Entire Class: Rest when done or until your turn.

  • :30 Airbike Max Cals (Set Timer. Record Cal Scores)

  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish The Day With:

Partner Pause Rep Ladders: 18-20 Minutes “I Go, You Go.”

  • Pick an exercise and Partner 1 performs 5 reps at the end of the 5th rep pause for a 5 count at bottom (push ups and split squats) or top (pull ups) of rep.

  • Switch with partner:  P2 does 5 reps with 5 sec pause at bottom/top

  • Partners count holds for each other following the main clock.

  • Switch back:  P1 immediately perform 4 reps of the same exercise with a 4 count pause at bottom/top of rep.

  • Switch, P2 does 4 reps, etc.

  • All the way down to 1 rep with a 1 count pause at bottom/top of rep.

  • Go through each ladder and then repeat with a goal of trying to get through each ladder twice.

  • Push Ups: R: Tennis Ball/Weighted W: Yoga Block B: 5x Negative Push Ups Work Pause and use knees to come up.

  • 2KB Suitcase Split Squat: (Each Side) R:(45+/35+) W:(35+/25+) B:(Goblet or Bodyweight) P: TRX Assisted

  • Pull Ups: R: Strict Unassisted W: Band/Jumping Negatives B: Band or TRX

Details

Date:
Friday, September 20
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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