2 sets of core
x10
Brace
Bridge
Quadruped SL HE
4 sets of strength
1L stick bend x5
TRX Row x8
Kneeling OH Press w/ 30lbs x8
Monthly Archives: May 2016
Intervals
1 set of core
x10
Brace
Bridge
Quadruped SL HE
8x1000m w/ same rest. 3:19,3:15,3:15,3:14,3:14,3:15,3:15,3:18
Recovery Run
1 set of core
x10
Brace
Bridge
Quadruped SL HE
30x200m w/ same rest – 37-38 seconds.
Day 1 Strength Train + Short Speed
2 sets of core
x10
Brace
Bridge
Quadruped SL HE
4 sets of strength
1L Squat x5
Chinups w/ 12kgs x5
Pushups x5
10x200m w/ 3:30-4 min rest – 30,29,29,29,29,27,27,27,27,27.
Steady State
1 set of core
x10
Brace
Bridge
Quadruped SL HE
50 min run through Cheesequake State Park
Long Speed
1 set of core
x10
Brace
Bridge
Quadruped SL HE
5x400m w/ 5 min rest 66,63,62,62,63!
Best and fastest 400m workout to date.