Week of Monday, March 18, 2013

-Track Night has moved to Sundays at 8am at Santa Monica High School! Week 4 homework posted below for the Everything is Everything Challenge,

Congratulations to everyone who finished the LA Marathon this past weekend!  Strength and Conditioning Recovery below, perform every day until you are fully recovered.

3 x 15! Reps are until you feel burn in target area or hit the prescribed amount.

This is not a time/exercises-and-progressions/wall-drill-with-lean-demo/d WOD.  All exercises with light or medium weight.

GHD Sit Ups
GHD Hip Extensions
KB Swings
Bench Press

Single-Sport: Running 

Everything is Everything Run Homework: Week 4/6

Drills – 100 Ups Drill Beginner, 50 Pulls.  100 Ups Drill Advanced, 50 Pulls. Carioca, 3 x 10 both directions.  Stable Arm Drill, 3 x 15 meters.  Wall Drill with Lean, 3 x 20 pulls.  Forward Lunge Drill, 3 x 10 each leg.  After completing a drill immediately jog 20-30m before starting the next set.

Cadence –  4 x 1:30 min @ 99 cadence.  1 x 6 min @ 94 cadence.  Rest 60 seconds between repeats.

Short Interval (Track Night)

Repeat :60 on, :60 off, until form/pace deteriorates.

Long Interval

Repeat 1 Mile, recover 3:00 until form/pace deteriorates.

Tempo / Time Trial

3 miles nice and easy.

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