Functional leg power

 Power walk -  2 miles for warmup

40yd sprints -  x 15(build speed gradually)

Bench step ups - 4x30

Reverse lunges - 3x20

Today’s Training g Plan

 Weight Training

    Hang Clean & Press 5x8

    Front Squat 5x8

    Ab V-ups 3x20

Sprint Training

    40 Yards x10

    Bench Step UPS 5x30

    Reverse Lunge  3x20

     

Upper Body

 Suspension Trainer Complex - 5 Rounds of each done as supersets - Minimal Rest - 15 to 20 reps of each per set

1) Pushups/Bodyrows

2) Pull-ups/Shoulder Raises

3) Ring Dips/Biceps Curls

4) Triceps Extentions/Bench Ab V-ups

Move

 This is a workout I designed a while back in response to feeling the need to improve functional movement.......not the so-called functionality of balancing on various apparatus or contorting into a pretzel......but  mobility need to survive, escape or attack.....here it is

1) 3 mile power walk

2) alternate bench step ups - 5 sets of 20

3) sprints - I do 10 repeats of 1st base to 3rd base - cutting straight across pitchers mound - starting slow and building.......careful- this is where us 65+ are most likely to get injures

4) 5 repeats of walking reverse lunges - 20 reps

Havasu #2

Canoe 4mile

 Lifting 

        barbell hang clean & press 5X5 

        front squat 5X5 

        pull-ups 5x max 

        hanging leg raises 3X15

HAVASU 1#

TOTAL BODY TRX BODY WEIGHT - 5 ROUNDS 20 SQUATS/20 CHEST PRESSES/20 BODY ROWS HEX BAR DEADLIFTS 5X5