7.14.14

SESSION 1: GYM

Warm-Up: 
HAM Hip Mobility Drill
10 Romanian Deadlift

LIFT

  1. Deadlift: warm up from empty bar to working weight in sets of 5, jumping about 10% each set.
  2. Put on a belt.  One all-out set.  Have a spotter watch- when your form goes south, the set is over.
  3. Take about 20% off the bar.  5 sets of 5 reps.  Between each set, 10 ab wheel rollouts*

*AB WHEEL ROLLOUTS: sub barbell rollouts, or if that is not possible, sub ankles-to-bar

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SESSION 2: TRACK

  1. WARM-UP: 5 Minute Jog
  2. 3x: 
    800m Run
    20 KB Lunges
    20 Goblet Squats
  3. Cooldown: Walk 400m, then Squat Clinic 2.0
Posted on July 11, 2014 .