5K!!

This weeks EIE challenge homework is Mobility.  How close have you become to your foam roller?

Friday, February 7, 2014

 Prehab:

10 Cat Cow Stretches
Band Hip Extension, 30 sec each
Posterior Band Floss

Warmup:

2 Rounds:
10 Walking Samson Lunge
5 Inchworms
10 Jumping Lunges
10 Situps

Strength:

3 Rounds:

10 GHD situps, rest 60 sec
20 Walking Lunges, continuous stride (no stopping to gather feet), rest 2 min

Notes: Alternate between the situps and Lunges.  Ideally, lunges will be performed with a barbell in the front rack, but dumbbells or kettlebells may be used.  Go as heavy as possible.

 Conditioning:

Run 5K

 Venice route: http://www.gmap-pedometer.com/?r=6085796

MDR route: http://www.gmap-pedometer.com/?r=5027422

Notes:  If you cannot run for some reason, come in and do a 5k Row!  This is an important part of your fitness…Do IT!!!

This has been an exciting week of testing not only 1 RM of certain lifts, but also performing Benchmark workouts.  Now it’s time to test your endurance with a 5K run.  This is just as important as any lift or workout.  Running for a certain amount of miles may not be as fun and exciting as throwing around heavy weights, but it is a skill and an important one at that.  Don’t shy away from days like today.  Come in and give it your all to see how much your endurance has improved.  If you feel that your running technique can use some extra help, sign up for one of our track nights with Track Master Frank.