Track Day with Coach Steve Fluet. Many more upcoming!
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Regionals:
Weightlifting / Strength:
a. Back Squat – 4 x 10 @90-95% of last weeks 10 rep
b. Bench Press – 5RM with 3 second pause, 2” off chest each rep
*never contacting chest with bar here
c. 4×5 Chin-up: AHAP, 3-4 count down
3×15 Banded Face Pull
3×6 DB SA Row 30% Bench 1RM
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Conditioning:
EMOM x 28
Minute 1: 15/12 Cal Row
Minute 2: 15 Heavy Wall Balls
Minute 3: 12 burpee Touch’s
Minute 4: 5 Muscle Ups
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becomplete:
1. 10-12 single leg lateral step ups x 3 sets each side, light light weight
2. Banded Hamstring pulls 3 x 12 reps
3. 3 rds of, 20 banded scap squeezes, 15 pvc dislocates, 10 hang scap squeeze, 15 banded rows
4. Crossover Symmetry Protocol
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For those adding in running; we will post the 2 days per week on Monday and Wed. OR Tuesday and Saturday. If you cannot hit the running sessions the day of, that’s fine. You can scroll back and hit your sessions when you can.
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Running:
New Phase
Week 1 Day 1
Warm Up:
1. 400-800 or 3-5 minutes easy run
2. 4 x 50m Build ups(speed increases throughout), rest: walk back
3. 3. Alternate Heel to butt and skipping: repeat 3x
Main Set:
1. 2 x 4 x 50m, rest: walk back. These are fast without losing form. After the 1st 4 repeats an easy 400.
2. 1 Mile run: fast straight aways and easy turns
3. Cool Down: 400 plus
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Open Athlete:
A. Back Squat – 4 x 10 @90-95% of last weeks 10 rep
B. EMOM x 28
Minute 1: 15/12 Cal Row
Minute 2: 15 Heavy Wall Balls
Minute 3: 12 burpee Touch’s
Minute 4: 5 Muscle Ups