7.3.14

SESSION 1: GYM

Warm-Up:
3x:
HUG Hip Mobility Drill
10 KB Sumo Deadlift with toes against wall

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  1. Squat: starting with empty bar, warm up in sets of 5 to your working weight, adding about 10% each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Drop 20% off the bar.  Do one more all out set.

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SESSION 2: TRACK

  1. Warm-Up: 5 minute jog
  2. Intervals: 7 Rounds:
    400m Run
    20 KB Snatch
    20 Situps 
    20 4-Count Flutterkicks
Posted on June 29, 2014 .