Run hard today folks!
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Weightlifting:
A. Snatch ; heavy single in 16 minutes after warm and to 50%
B. Clean + Front SqT + Jerk ; build to max in 8-10 lifts – above 65-70%
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Running:
Those running 5k, get after it!
Those not, perform. . .
1. Warm Up
– 800 easy
– High knees-heel to butt-skipping-build up x 3
2. 1 mile: fast straights – easy turns
3. 400m easy
4. 2 mile TT: This is a race pace effort- track each 800m split. Ideally your 800s are pretty evenly split.
5. Cool down
– 800 easy
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becomplete:
1. Sled Push – 50m HEAVY – into 100m walk for rest x 7-8 HEAVY
2. Weighted pull-up – 7 heavy singles
3. Waiters carry – 6 x 30′ each arm
4. Db sa row 7-9 heavy reps x 4 sets each side
5. I’s, Y’a , T’s on incline bench , 10-12 reps each exercise x 4 sets all (YouTube for demo)