Tuesday 11/16 Track

Joe increasing weight until difficult but doable.  If you cannot get 3x reps in drop weight.

T-rack
warmup:
400m run
Drills 2 x 25 of each
High knee - Heel kick - lateral shuffle - crossovers - walking lunges - Frankenstein walk - skips - backwards - strides

1) 3 mile run @ moderate pace.  Moderate = comfortable but not easy

2) 10 rounds - grind through, not for time, enjoy the burn
16x squat jumps
8x pushups

3) 4 rounds
5x pullups
30 sec L-sit on dip bars
hug mobility

Comments:  Nice easy run today.  Been doing lots of sprinting at the track lately.

For those of you who follow this site from afar these sessions are designed for 2 different groups of athletes.  I suggest that you follow either the MWF sessions or the T/TH sessions.  The volume and design of these are not meant to be done consecutively 5x week.

Questions?  Email me at atomicathlete@gmail.com