Warm-up:
Dynamic stretching
Plyometric Drills of Choice
Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:
Weighted Pullups
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Cool-Down:
Post workout stretching
Archive for the ‘Uncategorized’ Category
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Warm-up:
Dynamic stretching
Plyometric Drills of Choice
Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:
Weighted Ring Dips
Post loads to comments:
Cool-Down:
Post workout stretching
Warm-up:
1600m Easy Run with 4x100m sprints
Sprint Workout:
6x400m Sprints
(400m jog recovery)
Cool-down:
1600m Easy Run
Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.
Post distance and total time to comments:
Endurance Workout:
Long Easy Run
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Warm-up:
1600m Easy Run with 4x100m sprints
Stamina Workout:
8x400m Cruise Intervals
(200m jog recovery)
Cool-down:
1600m Easy Run
Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Cruise Intervals.
Post distance and total time to comments:
Conditioning:
5K Recovery Run
Endurance Workout:
Long Easy Run
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Conditioning:
5K Recovery Run
Warm-up:
1600m Easy Run with 4x100m sprints
Sprint Workout:
12x200m Sprints
(200m jog recovery)
Cool-down:
1600m Easy Run
Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Sprints.
Post distance and total time to comments:
5K Run.
Post time to comments.
