Wednesday 10-04-17

Tuesday, October 3, 2017

Warm Up:
Foam Roll- Hamstrings, Glutes, & Calves 
400 M Run- AS SLOW AS POSSIBLE 
Kneeling Hip Flexor and Hamstring Stretch 
+
Dynamic Drills:
Walking Knee Hugs Stretch 
Walking Knee Qauds Stretch
Runners Lunges 
Heal & Toe Walks 
Calve Raises 
Pogo Hops 
Frankensteins  
High Knees 
Butt Kicks 
Lateral Shuffle 
Power Skips 
+
Resistance & Speed Work: 
10 M Banded Buddy Runs 2-3 each 
10 M Indoor Speed Sprints 2-3 each 
+
20 Mins of: 
Mins 0:00-2:00: 5 Heavy Power Clean Clusters (1-1-1-1-1)
- rest 10 secs b/n singles, rest remaining time  
Mins 2:00-5:00: 400 Meter Run, rest remaining time 
 
Have fun with the heavy cleans, but know the priority are the runs for today's workout. Track your split times for each run and provide an average for all 4 sets your score.  

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