2020-09-14
RUNNING WORKOUTS
Workout #1
**Try to find a track for this workout
Part 1
4×400 at Mile Pace
60 second recovery between each 400
Followed by EZ JOG for 10 minutes
Part 2
2×400 Try to push the speed a little faster than part 1
2 minute recovery between each 400
Workout #2
6×2 minutes at a little faster than 5K pace
Recovery jog for 2 minutes between each round
Workout #3
60-75 Minutes of SLOW EZ jog
**The key to getting faster is going slower
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Monday
3231 Tempo BS
3×8 @ 50%
FS
3×3 @ 80-85%
15min AMRAP
8 single arm Devil’s press + thruster (4 each arm)
10 DB Box step overs
400M Row
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Tuesday
Press
4×2
2×8
(5-10# heavier than week 2)
*between sets of press do 5-10 wide grip strict pull-ups
3RDs
50 DU’s
40 Goblet Squats
40 DU’s
30 DB Snatches
30 DU’s
20 DB P. Press/ 10 each arm
20 DU’s
10 Pull-ups
10 DU’s
5 DB OHS/arm
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Wednesday
3231 Tempo FS
3×5 @ 50%
BS
3×3 @ 80%
12min AMRAP
3 Heavy Power Snatch
15 T2B
15 Bar-facing burpees
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Thursday
4sets
1 Push Press + 2 Push Jerks
*between sets do 5 weighted push-ups
Partner workout
1 person works while the other rests
5min Max Burpees
Rest 1:00
5min Max Bike
Rest 1:00
5min Max Wall Ball
Rest 1:00
5min Max Row
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Friday
Bench or DL
5×3 @ 80%
Every 4min for 5 rounds
200m Run
5 DL
5 Hang Power Cleans
5 Shoulder to over head