Monday, 090715

 

“Danny”

*this weeks running program is at bottom of page 

All Phases:

A. “Danny”

AMRAP 20

30 BJ (24/20) *step down

20 push Press 115/83

30 pull-ups

Rest  / Recover

B1. Back SqT  1×6@70, 1x6x80, 1×3@90, 1×2@95

B2. Strict HSPU – 4 x 10 * choose height of deficit for those capable of

*uncapable of this many strict – think higher volume relative sets for your abilities 

C. Front SqT 3×4@80-85%

D. Assistance Work

Plyo Push-ups – building in height for 1-3 reps – working explosive push- not with excessive volume 

+

good mornings 4 sets of 8-10 reps heavy. Use safety squat bar for those who have. 

+

Crossover Symmetry 
This weeks running Programming – 2 days

Day 1 

1. Warm up: 800m with alternating 20 strides ex and 20 strides building. 

2. 2 x 100m build ups. 100 easy

3. 8 x 200m repeats. Reps 1 and 8 are full effort. Please record these times. Reps 2-7 are moderate and smooth on 45seconds rest. 

4. 400m easy cool down. 
Day 2 

1. Warm up: 5minutes easy

2. 5minutes if drills from past weeks. 

3. 6 laps of hard effort on the straights and easy on the turns. Keep the form. 

4. 5 x 40m repeats on 3minuted rest. These are full effort. 

5. Cool down 400-600m easy