Thursday 11/11 - Track

Wednesday's session - Power Clean + Push Press

Objective:  Work Capacity running based
warmup: 4 rounds
200m run
5x lateral burpees
5x ankle to bar
5x dips

Runtex Drills - 25m of..........High knees, heel kicks, lateral shuffle, crossovers, skips, reverse sprint

1) 4 rounds
400m run @ 90% - Threshold run
2 min rest

2) 10 rounds
Flying 40's - Sprints
1 min rest

3) 3 rounds
12x plank walkup
5x pullups
12x Unilateral situps
5x jumping lunge each leg

Comments:  2 running events today.  The recovery on the 400's is longer than needed but we are going for hard efforts on the run, higher intensity requires longer recovery.

Flying 40's is something I remember doing in High School.  On a 100m stretch place two cones in the middle 40m apart.  Start running and when you hit the 1st cone turn it all the way up, when you get to the second cone drop back into a run too the 100m line then shut her down.  Remeber we are looking for maximum output today so run your ass off.

Jogging - What you see mom's do when they push their kids and stroller, also known in Austin as the "town lake shuffle"

Running - Moderate to Threshold pace.  This speed covers anything from 400m up, 800 for some athletes.  I am not one of those guys.

Sprinting- Balls to the wall.  Only sustainable for 50-400m or about 60 seconds.  Sprinting is what you would do if you were trying to catch the guy that just pinched your girlfriends ass.