SS Short Interval/ 3S Run TABATA 7-3-13

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Full Potential Endurance Civilian Military Combine
SWIM (SS)
10-15  Minutes Mobility
Clear the T-Spine, Now We Can Start Talking Shoulders
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Developing Streamline
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
TABATA
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Low Back Ache Quick Test
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Use a stationary bike with wattage tool or similar that can hold load of 200+ watts
10-15 minutes cool down

RUN (SS&3S)
5-10 Minutes Mobility
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie:Part 5
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
T
ABATA
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
TABATA
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Use meters or watts.
10-15 minutes cool down

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