jeff@316.fitness

2020-06-08

June 8, 2020 admin
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June Week 2 RUNNING

Continue to use the same warm up stretches before running. It’s so important to get a good warm up in before you hit the the pavement!

Also be aware of the heat. This will affect how you feel
When you are running. If you can get it done earlier in the morning that’s the best time! 2nd time would be later in the evening. Make sure hydrate!!
Speed
*these should hurt
4 rounds
80 sec sprint
2 min walk recovery
40 sec sprint (Try to go harder than the 80 sec)
2 min walk recovery
Midline
*pace should be a push but not feel absolutely miserable
EMOM 4 for 20 min
400 meters
Endurance
EZ longer run
Pick a time domain or distance then push the last part of
the run.
Example: 3 mile run
2 miles SLOW
1 mile at a race pace (tempo)
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WODS

Monday

BS: 3×8 all same weight

FS: 3×4 same weight as BS

Add weight from last week

Conditioning:

12 min AMRAP

10 Burpee Box Jump Overs

10 Power snatch

100’ walking lunge

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Tuesday
Dynamic Warmup

1 Mile run
* about 70% RPE

Conditioning:

10-1 HSPU

1-10 pullups

100m run after each round

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Wednesday

Snatch Pull + Snatch + OHS

6×2
Increase if reps are perfect

Conditioning:

5 Wall Walks

15 C&J

800m run

15 C&J

5 Wall Walks

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Thursday

Press / DL (Pick weaker mvmt for you)

Press: 5×3 @80% of 3rm

DL: 4×10 at challenging weight

Add weight from last week.

Conditioning:

10 min AMRAP
10 T2B
30 DU
10 WB (11’/10’)
30 DU

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Friday
Clean + FS + Jerk

Work to a challenging heavy single

Conditioning:

12 min alt EMOM

15 KBS

15 Box jumps

-Rest 3 minutes

5 min amrap

8 Pushups

8 Goblet squats