8.18.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:

Jog 300m
Then:
10x Balancing Leg Swings
10x Calf Raises
10/10 Single-Leg Glute Bridge
10x Tuck to Straddle Stretch
2×5 Tables + 20s Rock
2×5 Band Snatches / Tears
2×10 Dislocates
2x15m Lunge + Tin Man Walk
2×5 Burpees
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
WORKOUT:
“Aerobic Day”
500m Row (400m fast, 100m easy) +
60s Rest
800m Run (600m at a moderate pace, 200m sprint) +
60s Rest
200m UB KB Farmer’s Carry (100m out, 100m back) @ 2×45-50/30-40 +
300m Walk (to recover)
This is one block, do 3
Then:
Self-Care

 

STRENGTH
MOVEMENT PREP:
Jog 300m
Then:
10x Balancing Leg Swings
10x Calf Raises
2x15m Lunge + Tin Man Walk
2×5 Burpees
3×3 Strict Pull-ups
Then:
WORKOUT:
2×10 Bulgarian Split Squats, per side
Then:
5×4 Sumo Deadlift, climbing  (dead stop)
Then:
4×2 Fat-Grip Deadlifts, climbing 
After each set, do 5x Single-Leg Squats, off box
Then, take a trip to pump city:
15x Band Lateral Raises +
AMRAP DB Zottman Curls
AMRAP Diamond Push-ups 
Then, time permitting…
Cool down with core work

 

COACH’S COMMENTS
N/A

 

PHOTOS

Sprint the final 200m of your 800m. Jess on her way in.

Sprint the final 200m of your 800m. Jess on her way in.