Cycle: Summer 2010 (pdf)
Week: 100620 (Previous | Next)
Please note, all these workouts assume a proper warm-up.
Regulars
Session 1 (R1)
Complete between primary sessions A and B.
Power Clean: 5 sets of 3. Practice. Work up to approximately 80% of your 3 RM.
Good Morning: 3 sets of 10. Worry more about proper form than load.
Seated Box Jumps: 5 sets of 5.
The Good Morning from Performance Menu.
The Seated Box Jump from Performance Menu.
Session 2 (R2)
Complete between primary sessions B and C.
“Dragging Helen”
3 rounds
200m Sled Drag
21 KB Swings (24/16)
12 Pull-ups
Endurance Athletes
Session 1 (E1)
4 Hill Sprints. We recommend the hill on Lemay between Trilby and Harmony. The bottom of the hill is conveniently located near the parking lot of Fossil Creek Park.
Session 2 (E2)
10×200 meters. Time each effort and rest for an equal amount of time before the next round.
Weekend Warriors
Note, we’ll use the same hiking and backing prep workouts every week for the month of June.
Session 1 (W1)
Complete between primary sessions A and B.
4 Rounds:
Run 400 meters
50 20″ Step-ups with a 40# ruck. (25 per leg)
20 Strict knee-to-elbows
Session 2 (W2)
Complete between primary sessions B and C or after C.
Go for a 45-75 minute hike. If unable to leave town grab a 30-45# ruck and walk from the gym south along the railroad tracks to trilby and back.
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