October 21, 2014

A.

3 sets, not for time:

Nose to Wall Handstand Hold x 60 seconds

L-Sit Hold x 45 seconds

Strict Pull Up x 8-10 reps

B.

5 sets of:

Strict Press x 3 reps @80%

- rest 2-3 mintues

C.

Every minute, on the minute, for 12 minutes:

Odd- Box Jumps (30"/24") x 8 reps

Even- KB Push Press (35lbs/26lbs) x 8 reps

D.

3 sets, not for time:

GHD Sit-Up x 15 Reps

GHD Hip Extension x 15 reps

Every Tuesday/Thursday I will be providing additional conditioning work. I've had some ask about it and instead of just giving it to them, I would rather make it available to everyone. 

Tuesday will be a "longer" session and Thursday will be a "sprint style". 

"Optional Conditioning"
I would really prefer that this work is done 3-4 hours from the regular training.

 I obviously understand that most (nearly all) can not perform this earlier in the day or even 3-4 hours separately. You can either make the time to do this if you want or not. Your call.

Two sets of:

Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes