7.7.14

SESSION 1: GYM SESSION

Warm-Up: 3x:

10x Overhead Squat
HUG Hip Mobility Drill

LIFT

  1. Deadlift: start with empty bar.  Adding about 10% of your working weight per set, warm up in sets of 5.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take 20-25% off the bar.  Do 5 sets of 5, resting 1 minute after each set.
  4. 5x 1 minute Plank

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SESSION 2: TRACK

Warm-Up: 5 minute Jog

Workout: 8x
400m Run
20 KB Goblet Squat
20 KB Lunge

Posted on July 7, 2014 .