Today I went for another quick 'accelerator' workout. It was cloudy and cool. Only the sprints were performed outdoors.
Again the aim of the session is to perform the positive phase of the exercise as fast as possible. REALLY accelerate against the resistance.
Warm Up (5 mins)
Main (10 Mins)
1) Four-Way Sprints
2) One Arm Dumbbell Snatch
3) Bent Over Rows
One 'pass' through each of these exercises constitutes a set.
As usual I finished with a bit of skill work - a quick planche and lever. Such work is not necessary as part of my workout, it is purely to fulfill a desire I have to achieve some gymnastic skill!
That evening I headed to the local climbing wall for some longer 'route work' (up 15m walls).