Tuesday January 5th

Session 1

Running Workout 

Mobility - couch stretch, leg swings (10 each way), hamstring stretches, calf/ankle stretch, squat stretch + some squats, then roll into warm up…

Warm up

4 Minutes Easy

2 x 50m Strides (2:00 to complete these, walk the remainder)

2 Minutes Harder

2 x 50m Strides (2:00 to complete these, walk the remainder)

1 Minute Hard (up to workout pace)

2 x 50m Strides (2:00 to complete these, walk the remainder)

Workout

800m Hard 

400m Easy Jog (Recovery)

800m Hard 

400m Easy Jog (Recovery)

800m Hard 

400m Easy Jog (Recovery)

400m Hard

Rest 1 minute

400m Hard

Rest 1 minute

400m Hard

Session 2

Warm up - 2 rounds of: 15 calorie row + 10 Push Ups (on bench) + 15 shoulder rolls + 10 single arm DB press (5 each arm), warm up bench…

Bench Press

3 Waves (Sets) of:

5 Reps @ 72%

3 Reps @ 80%

2 Reps @ 87%

*These were the percentages I used today for reference, so I did 5 reps, then 3 reps, then 2 reps, then back to 5, 3, 2…

Push Jerk

3 Waves (Sets) of:

5 Reps

3 Reps

2 Reps

*Same waves as above, make the 3’s heavier than the 5’s and the 2’s heavier than the 3’s.

5 Rounds (Every 3:00 start new round)

24/20 Calorie Row

10 Burpee Over Rower

10 Toes to Bar

*Every round, add 2 on the burpees and the toes to bar. If the clock catches you your workout is done! Push hard to finish