A.
Warm Up
Three sets of:
200 meter run
200 meter jog
Followed by…
Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg
B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Charlie’s Angels Drills
Jump Rope Drill
Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway x 2 laps
(If you don’t have a track available then jog for 45 seconds and sprint for 20 seconds x 4 sets)
C.
Two sets of:
1.5 Mile Run (6 laps on a track)
Rest 1 minute
200 Meter Sprint (1/2 lap on a track)
Rest 2 minutes
Objective: The key is consistency; can you hold your pace on the 1.5-mile repeat? Your goal is to keep those within 15-30 seconds of each other. If your time drops significantly then you still need to work on pacing and not going out too fast.
D.
Cool Down
5 minute jog
10 minutes static stretching (Focus on Shoulders, Hips, T-Spine)
Nichole,
No access to a track, do you have a rowing recommendation for today?
Hey Ed!
I would recommend this:
2 Sets of:
Row 2000 meters
Rest 4 minutes
Didn’t see your reply til after I did the above.
A.
B. 10:45 on 1.5miles, 38 seconds on 200m; 10:23 on 1.5 miles, 38 seconds on 200m
Nice work Jem
Trying to catch up on lifts
Tall clean as Rx
Mtc+clean
185,185,190
Cleanx2
200,205,210
Cleanx1
220,230,230
Clean pull
250 across
Then practiced MU
The last min of the 6min emom I got 1 every 30sec so then kept working and ended up with 10 reps ended on a positive note.
Happy to get these again
Nice work Tom!! These seem to be coming along nicely!
Yes thanks trying to make it happen and to be consistent about it.
Active rest yesterday (did the 10x500m row – kept all rounds between 1:45-1:47)
Yesterday’s programming today:
A. MU: 1-2 every 30 sec
B. WOD (had to do this first to be sure I had a rower) – done. Average a little under 8 mins/rd
C. DL: 10@245/10@290/8@335/6@355/4@380 (broke up 2/2)/2@425 (broke up 1/1)
Awesome job on DL
Thanks Tom!
Nice work on the deadlifts AND the MU!
Thanks Nichole! I have a feeling I’ll be feeling those deadlifts tomorrow!