9.11.14

SESSION 1: GYM

Warm-Up:
HAM Hip Mobility Drill
20 Goblet Squat
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  1. Squat: starting with empty bar, work up to working weight in sets of 5, adding about 10% each set.
  2. Put on a belt.  Do one all out set at working weight.
  3. Take about 20% off the bar.  Do 3 sets of 5, resting 1 minute between sets.
  4. 5X 1 MINUTE FRONT PLANK, 5X 1 MINUTE SIDE PLANK EACH SIDE

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SESSION 2: RUN

  1. Warm-Up: 5 minute jog
  2. 9 Rounds:
    800m Run
    20 KB Goblet Squat
    20 KB Lunge
  3. Cooldown: HUG Hip Mobility drill, holding each position 30 seconds.
Posted on September 7, 2014 .