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Endurance 8.30.15

28
Aug

Endurance 8.30.15

Warm Up

1 mile Jog  (Scale 800 m)

Dynamic Warm Up

Strength

3 x 5 Squat Cleans @ 50% 1 RM

rest 90 sec – 2 min between sets

Focus: Speed and technique

S&C Wod 9-6-3

Power Cleans @ 85% 2 RM

Toes 2 Bar

Hollow Rock ( 90 – 60 -30 sec)

Mobility 15 -20 Min Class Directed

 

Sat 8/29/15

8 am:   2/4 mile Run @ Gym

Hip Strengthening Exercises

 

*** Next Wed Sept 2nd We will plan a Group Trail Run, tentatively set for Norms Island-Riverfront, 3-5 mile***

 

 

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