Bell Pepper Peach Salad

Sunday, August 11, 2013

Go to Track morning to test your 1 mile or 5k if you have not tested this in the past month!

Mobility/Warm up:

DROM (Include wrists and ankles!)
10 Fire Hydrants (each side)
10 Arch rocks
10 Cossack Squats
10 Good mornings

Classic Strength:

3 rounds for Quality:
5 Strict Pullups or 10 Ring Rows
Rest 60 seconds
5 Glute Ham Raises (use partner or bands as needed!)
Rest 60 seconds

Advanced Strength:

3 rounds for Quality:
5 Strict Weighted Pullups – heaviest possible
Rest 60 seconds
5 Strict Tempo GH Raise – weighted if possible
Rest 60 seconds

Notes: Fast on the way up then 5 sec. count back down, heaviest possible, (no swing, start from a position parallel to the floor) DEMO VIDEO

Classic Conditioning:

3 rounds of:
5 Deadlifts (225/165)
10 Cossack Squats

Then, 50 Shoulder Taps

Rest 1 minute, then:

3 Rounds of:
5 pull-ups
5 Ring Dips
5 HSPU

Then, Overhead Walking Lunge (45/25 plate), 90 feet

-25 minute time cap-

Advanced Conditioning:

“The Cinco 1”

3 rounds of:
5 Deadlifts (405/265)
5 weighted pistols, left leg (53/35)
5 weighted pistols, right leg (53/35)

Then, 80 foot Handstand Walk

Rest 1 minute, then:

“The Cinco 2”

3 rounds of:
5 Muscle-ups
5 Deficit handstand push-ups (2-45lb plates on each side)

Then, 160 pound barbell Overhead walking lunges, 90 feet

-25 min cap-

Cool down:

Roll out legs, lats and back!