August 1st, 2018

WEDNESDAY

Fitness:

“A1. SL RDL w/ DB 4 x 6 slow and controlled
A2. BB Tricep Ext 4 x 6 slow and controlled
A3. Wtd Pushups 4 x 8 @ 3010
+
2 sets
350m row
20 DB HPC and Jerk/Press (10 per side)
**Do all 10 reps on each arm before moving to then next
rest as needed
+
2 sets
400m run
15 KBS
+
3 sets “”Core””
8 Side Bends per side
1 min FLR (WTD)”

Competition:

“Warmup
2 x 400m run @ 75-80%- Just get lungs and body primed and
ready.
+
25 min run- 10 min @ easy pace, last 15 min @ 5k pace
**Should not be able to talk at either pace**
Focus on breathing cadence, upright body, relaxed hands, and
good technique. Good technique means striking with the forefoot
and pulling the legs up with the hamstrings
+
4 x 400m run @ 85-90%
rest 2 min”
**Try and push the pace a little harder this week