2020.08.21

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

DISCOVERY

400m Run PR

• 400m Run within 70% RPE
• Rest (full recovery / 3-5 minutes)
• 400m Run within 85% RPE
• Rest (full recovery / 3-5 minutes)
• 400m Run – all out effort

PR (Personal Record [i.e. 1 min; or 60 sec]

RPE (Rate of Perceived Effort

• Find previous 400m PR (i.e. 1 min, which is 60 sec)
• Calculate RPE Time = PR + ( PR * [100 – RPE] )
  • i.e. RPE 70% = 60 + (60 * [1.00 – 0.70]) = 78 seconds
  • i.e. RPE 85% = 60 + (60 * [1.00 – 0.85]) = 69 seconds

STRENGTH

Bench Press

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

2 Rounds of:

• 400m Run (within 85% RPE of new PR)
• 30sec Rest
• 1min Band Pull Aparts or Dynamic Blackburns (slow)
• 30sec Rest
• 1min Sliding Plank-to-Pike
• 30sec Rest

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Sliding Plank-to-Pike Options:

• Towel on a slick surface
• Sliders / Gliders
• Plates/Saucers on carpet/rug
• Skateboard under feet

COOL DOWN

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose