6.30.14

SESSION 1: GYM

Warm-Up:
3x:
HAM Hip Mobility Drill
10 Overhead squat - light

_______________

  1. Deadlift: Start with an empty bar and warm up to working weight- use sets of 5, adding about 10% per set.
  2. Put on a belt.  Do one all-out set.  Have a partner watch you.  When your back starts to round, the set is over.
  3. Take about 20% off the bar.  Do one more all out set.
  4. 5x 1 Minute Plank

_________________________________________

SESSION 2: TRACK

  1. Warm-Up: 5 minute jog
  2. Intervals: 7 Rounds
    400m Sprint
    20 KB Goblet Squat
    20 KB Lunge
Posted on June 29, 2014 .