Sunday Run-day!

Sunday, September 7, 2014


10-15 Light Good Mornings
Calf/Ankle mobility
10-15 Fire Hydrants
Samson Stretch

Cool down:

Bottom of Squat, 2 minutes
Pigeon, 2 minutes
Bar/Ring hang, accumulate 2 minutes


Jog 200 meters
10 Med ball Cleans
20 Double unders
10 Burpees
20 Jumping jacks
10 Stiff legged Deadlifts



800 meter Med ball run


3 Rounds of:
50 Double Unders
25 Med Ball Vtwists (l/r equals 1 rep)


400 meter Med ball run


3 rounds of:
Row 500 meters
15 Deadlifts
15 Box Jumps (24/20)


200 meter Med Ball Run


Run 1 mile or Row 1k

-40 min cap-

 Notes: Recommended weight is 135/95 for the deadlifts, newer athletes may use Kbs. This should not feel heavy. If you cannot perform Double unders yet, perform as many reps as possible in 2 minutes or 150 singles per round.

 Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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