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Endurance 7.22.2015

21
Jul

Endurance 7.22.2015

Dynamic Warm-Up

Shuttle Sprints

Tabata Plank Holds

Mobility

Hip/Groin

Glute/Hamstring

Adductors/Abductors

Lower back/Core/Shoulder Complex

 

Endurance Conditioning

Your Choice:

Run

Tempo:  3-5 Mile Run (80 % ME or of 5k TT)

or

Interval: 3-4 x 400 m  Rest 1:1  (Track)

Bike

Tempo: 20-45 min Cycle (mod Intensity)

or

Interval:  4 x 6 min (Rest 2-3 min between sets) Mod/high intensity last minute.  Scale 4 x 4 min.

Row

Tempo: 5000-8000 m Row

Interval: 4 x 500 m Row ME. Rest 3-4 minutes between sets.

 

Cash Out: Roll Out and Stretch.  See Coach.  Daily Core work or hip strengthening Work.

 

Sat 8 am we plan to do DE  deadlifts/sumo DL @ 50-65% 1RM , skill work and cycling.

 

 

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