Skill/practice day
Perform 10 minutes of plank holds and perform 20 4-count flutter kicks each time you need to rest before completing a total of 10 minutes of plank holds. Record the number of attempts it takes you to get a total of 10 minutes. Yes, you read that correctly. If you don't get it, here it is in story format.
If you are able to complete the entire 10 minutes with one continuous plank hold, you don't have to do any flutter kicks. If you hold your first plank for 5 minutes, do 20 4-count flutter kicks and then hold another 5 minutes of plank, you are done. Your score is 2. Meaning 2 attempts to get to 10 minutes total plank hold. If you can only hold the plank for 30 seconds at a time, you'll be doing lots of flutter kicks and your score would be 20. Obviously the lower your score the better.
There is a 35 minute time limit to this workout. If you have not completed a total of 10 minutes of plank holds by the end of 35 minutes, stop and do the cool down run. I'll be expecting an email from you soon after telling me how much I suck!
Plank hold - on forearms with straight or hollow body- no sagging or piked hips.
Warmup: 100 box jumps
Cool down: run, 1, 2 or 3 miles for time
RESULTS:
No comments:
Post a Comment