November 15, 2017 – Strength

November 15, 2017 – Strength

WELCOME TO BASE 1 AK ATHLETES! We built up some great skills in the prep phase. Did you know your brain makes your muscle move? A lot of the movements we worked on were making us strong and building up that neural drive.

In the Base phase we will continue to work on some skills but really focus on getting stronger and increasing our power.

5-10 minutes row, jog, bike

3 rounds for quality:
16 walking lunges (8 each leg – squeeze your butt before dropping your knee, feel the hip stretch 1 second hold in bottom)
10 scap pushups (hold 1 second at top and bottom)
10 situps

5 sets 10 x 1-1/4 Squats @ 70%
rest 60 seconds
Dumbell Bench press 15 reps (2 second negative)
Rest 60 seconds


Tabata is 20 seconds of work 10 seconds of rest x 8 sets. So for this I want 8 sets of pushups then move to 8 sets of airsquats, then 8 sets of situps. Feel free to add a bit of weight (goblet squat) for air squats but try to move pretty quick!