Workout of the Day
A) Power Grid Squat -- week 6
7 x 3 BS @ 87.5% 1RM (creep up to 90-92.5% for final 3-5 sets depending on feel and form)
It's the final week of our squat program, this week we'll take the volume down a bit but the intensity/weight goes up. Grind out the sets and get the work done. We've built in a little wiggle room for you to add weight on the final few sets, only if the bar is moving smooth.
30 fast feet plate hops
8 pull ups
30 Double Unders
NO COACHED ENDURANCE CLASS TONIGHT.
- Get this workout done on your own.
- Athlete's choice.
Work on a drill to help improve an area of your run that needs attention.
B) Short Intervals
1/2 Marathon & Marathon Racers:
6-8 X 400
Rest 2 Minutes Between Rounds
4-6 X 400
Rest 2-3 Minutes between Rounds
Feet and Calf smashing
5 minutes each side.