Wednesday PVX: “Surfer on Acid”

General Warm Up (6 Minutes) (3-9)

General flow 

• 200m run

• :20 Child’s pose with lat focus 

• :20 Cat/cow 

• :20 Plank to toe touch

• :20 Inchworms

• :20 Plank scap retractions

• :20 Push Ups 

Bench Press 

On the 2:00 x 2 Sets: 

Build to 80% On the 2:00 x 3 sets

3 Bench Press 

Start First Working Set at 80% & Build

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"Surfer on Acid" 

3 Rounds For Time: 

400 Meter Run 

21 Burpees 

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Time Cap: 12 Minutes 

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OPEN-GAMES

3 Rounds For Time: 

400 Meter Run 

21 Burpees to 6" Target

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Time Cap: 12 Minutes

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FOR THE COACH

Stimulus 

• We’re in week two of our bench press. Ideally athletes will begin their first set of 3 where they finished last week’s sets of 5. If athletes don’t have that number we’re looking to begin our first set around 80%. In part 2 we have a fast paced, simple bodyweight couplet. The name of the game here is “hard and fast.” We want athletes to modify to finish each station in 2:00 or less, and ideally keep moving the entire time without having to take forced rest. 

• Run | 2:00 or less

• Burpees | 2:00 or less

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The One | Teaching Focus

• Burpee breathing

• Maintain a steady and controlled breathing pattern during the burpees. Exhale on the way up and during the jump, and inhale during the descent.

After Party 

60-30-15

V-ups  

15 push ups after each set