10.20.14

SESSION 1: GYM

Warm-Up: 
HUG HIp Mobility Drill
20 KB Sumo Deadlift, with toes against wall
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  1. Deadlift: starting with empty bar, work up to working weight.  Use sets of 5 and add about 10% each set.
  2. Put on a belt.  Do one all out set.  Have a partner watch you- when you begin to round, the set is over!
  3. Take about 25-30% off the bar.  5 sets of 3, SETS OF 20 ANKLES-TO-BAR BETWEEN

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SESSION 2: RUN/SWIM

1. Run 6x400m run with equal rest time

2. Swim: 6x100m freestyle with equal rest time

Posted on October 19, 2014 .