For the final day of reload, we have 3 options to choose from. Option 1 is a short bout of GPP work to push the conditioning. Option 2 is active recovery with some aerobic work with a 45 minute walk, ride or swim. Option 3 is always addressing the SPP work for those of you that are training for something specific.
In case you've been living under a rock, we are going to migrate all of our programming over to Train Heroic. That means you also need to set up your own Train Heroic account. @Luke has a procedure for you here.
I will continue to post Field Strong workouts on PAHQ.com for the remainder of this week. Next monday, it's Train Heroic only.
Questions or concerns? Let's get them posted in the migration thread.
Scapula Depression - 10 reps
Strict Pull Ups - 10 reps
Supine Scapula Retractions - 10 reps
Reverse Shrugs on Dip Bars - 10 reps
Parallel Bar Dips - 10 reps
Run 200 meters (easy pace)
75 lbs Push Press – 10 reps
95/ 50 lbs Sandbag Walking Lunge - 20 yards
25/10 lbs Dumbbell Box Jumps – 10 reps
Ring Pull Ups - 10 reps
I always tend to error on the side of the hammer, but for today, I just need you to move through the movements and keep building that GPP. But don’t sleep on this one because this is by no means easy. So if you are feeling the thunder, push it.
45 minutes Walk/Row/Ride/Swim @ moderate to easy pace
Think about this as a recovery deal where you are moving at an easy pace for 45 minutes; get the blood flowing.
This is your opportunity to get out of the gym and address your SPP training. This might include playing hops, hitting the trails, picking up your lacrosse stick, or training for that adventure race that is coming up. Anything that allows you to address you sport specific needs is what is on the agenda for today.