Blue Ridge Fitness – CrossTraining

Instructional

Benchmark/Deload Week:

Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.)

“HOTEL” Cycle begins 01 April

Benchmark/Strength

Bench Press (Establish 1RM)

(14m)

*All 1RM attempts must be judged or videoed to be submitted

Bench Press (1xME)

Male Athletes: Bodyweight

Female Athletes: 75% Bodyweight

*All ME sets must be judged or videoed to be submitted

Benchmark/Stamina

50m Dash (Time)

*All athletes will be timed