Tri-Modal Conditioning, Long Duration Intervals
“Dr Paul”
2 rounds for max KB swings:
5 minute ladder:
1-2-3-4-5 etc rope climbs alternate each round with 10-20-30-40-50 etc KB swings
5 minute active recovery run
Weightlifting Skill Development, Deload Week
Split Power Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
Before class:
- Get a light K-bell.
After class:
- Record workout results
- Do accessory exercise
- Clean & return equipment.