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:
Hands Behind Back Drill
Ball of foot hopping drills
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Followed by…
Jog the curve, sprint the straightaway, jog the curve, sprint the straightaway. Do two laps this way. If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
C.
Two sets of:
800 Meters
Rest 3 minutes
followed by…
One set of:
1200 Meters
Post your 800/1200-meter times to comments please.
D.
Cool Down:
5 Minute Jog
10 Minutes Static Stretching (Focus on Low Back, Calves, Achilles)
delayed entry: did it on Friday dec 16th after the prescribed date 🙂
A, and B, had to skip 🙁
C) 4:30,4:19 and then 5:22
very cold-20 degrees out (NY)
I ned this work! thank you guys!! <3
Did Wednesday wod:
Deadlift at 205 for all, then modifications due to knee and lack of strict hspu:
10 cal bike/6 pull ups and 2 shspu/10 box step ups and 6 ttb
AM Swim-50’s,100’s and a 500
PM (Tues Op Row)
90-456
60-307
90-463
60-311
90-462
60-310
Went back and just worked on MU’S got like 4 just don’t understand why it is so difficult.
Keep practicing Tom – they are difficult but when things will start to click more and they will feel smoother. It just takes time and practice. That hard work will pay off!
Yes will do. I know it is work in progress
Optional rowing from the other day
6min warm up 1400m total
Then…
90- 452
60 298
90. 450
60. 285
90. 425
60. 290
Back later for yesterday’s gymnastic emom
A and B done
C: 3:47. 4:11. 6:24.
I cannot be certain our 400 and 800 meter markers are correct. This is way fast for me.
It’ll be raining pretty heavy tonight in NorCal and I was wondering if there’s an AB equivalent workout that I could sub in for the running today. Then when I get home later I can just go into my home gym.
Hey Rodney,
I apologize for seeing this too late! Did you squeeze in an AB session?
Yeah – it looks like the weather in Ca has been a little abnormal!
Third week into this program and the running drills allready work!!
I hate running because I am a so inefficient runner that my legs get tiered pretty quickly. Best mile was 6:50 I think.
Today:
800m 3:04
800m 2:56
1200m 4:14
Pushed every run a little harder because .e legs felt o.k.!
Thanks for the awesome programming!!:-)
Awesome to hear Bjorn!!! Sometimes we forget to practice running as a skill so I really like all these drills that coach Nuno has put in the program – they help a ton! Glad to see you are already progressing with them!