Wednesday 7/24/13

FITNESS 1
10 min @ 70-80% effort:
run 200 m
10 easy American swings
20 sec FLR on floor

rest 5-10 min as needed actively

10 min @ 70-80% effort:
row 150 m
10 push ups
15 Double-Unders

rest 5-10 min as needed actively

10 min @ 70-80% effort:
AD 20 cals
db push press light x 10
10 step ups easy – alt’ing per rep

Notes:
goal it to make each 10 min pace continuous and not uncomfortable
choose weights and effort that allows you to SUSTAIN!
hydrate well between efforts
record rounds

FITNESS 2
A. 10 wall walks; rest 1 min x 4
B. TGU – 5/arm continuous – 10/set; rest 45 sec x 4
C. L Sit on floor – accumulate 3 min
D. Dead Hang to Inverted – 5-8/set; rest 1 min x 4

Notes:
awareness of mid line on all movements and packed shoulders
no kipping in DH2I – use scapula

WOMEN’s PERFORMANCE
Running Warm-Up
Run 3k for time on track

PERFORMANCE
Running Technique
20 min z1 (hike/swim/bike/walk/jog/etc)
+
mobility

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One thought on “Wednesday 7/24/13

  1. wolverine915 says:

    FITNESS 1
    Martha- 3+run, 3+row, 2+18cal
    Bill- 4, 5, 3
    Karol 4, 4, 2+AD+PP
    John 5, 4, 3+12cal
    Marcia 3+run, 3+row+PU, 2+AD
    Cheryl 4+walk, 4+row+4PU, 3
    Jane 3, 4, 2+11cal
    Joy 3, 3, 2
    JZ 5, 5, 3
    Suzanne 4, 4, 3
    Laurian 4, 4, 3
    CD 5, 3, 5

    FITNESS 2
    Laura A. 4, B. 20lb,
    Delani A. 4, B. 4 20lb, C. tuck

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