2020-06-29
Running Workouts-
Speed Work
Head out to the Sedgwick County Park big hill or set the incline at 6-7 on the treadmill.
6 Rounds
Sprint up the hill/ Walk back down
*If you are on the treadmill work for 1 minute and recover for 2
Time Trial Test
5K Time Trial
See how quickly you can run a 5k is this a PR week?
Endurance
EZ Slow Run
Gather some friends and have a fun day of running!
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Monday
Deficit reverse lunges
4×8 steps @ ~40% of FS max
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4:00 Tabata barbell curls
Rest 3 mins
3:00 Tabata barbell press
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Intervals Conditioning:
Every 3 mins x 6 sets
In 90 seconds
200m run
ME burpee box jump overs
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Tuesday
Strength:
3 x 3-6 slow negative HSPU
3 x 5 offset barbell strict press (each arm)
Conditioning:
10 min amrap
3-3-6-6-9-9…
T2B
Power Clean
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Wednesday
Power Snatch
4×3 Increase if reps are perfect
Conditioning:
4 rounds
35 DU
20 Pullups
5 clusters
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Thursday
Bench / DL (Pick weaker mvmt for you)
Bench
Work to 3rm
Deficit DL:
4×10
Conditioning:
5 r-arm Turkish getups
25 KBS
45 goblet squats
65 pushups
45 goblet squats
25 KBS
5 l-arm Turkish getups
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Friday
Power Clean & Jerk
Work to a challenging heavy single
Conditioning:
80 Thrusters (95/65)
**Every break 10 bar facing burpees