Week of 100718 Supplemental Sessions

Cycle: Summer 2010 (pdf)
Week: 100718

Please note, all these workouts assume a proper warm-up.

Regulars

Session 1 (R1)
Complete between primary sessions A and B.

Wall Ball Practice

Accumulate a minimum of 100 shots. If you did not get all 15 shots during last week’s on-the-minute-for-five-minutes consider 10 shots on the minute for 10 minutes. You might also consider using different weights to find a weight that you can consistently get to the target with good form.

5 Trips Heavy Sled Drag

1 Trip is from the garage door to even with the old gym door AND back. Women use 95 or 135. Men use 135 or 180.

Session 2 (R2)
Complete between primary sessions B and C.

Bench Press 3 sets of 3 reps. Add 5 pounds from last week.

Good Mornings 3 sets of 10 reps. Warm-up to a moderately challenging load and the use that load for all 3 sets.

Row 1k for time.

Endurance Athletes

Session 1 (E1)
2×1600 meters. Time each effort and rest for an equal amount of time before the next round.

Session 2 (E2)
3-5 Mile Trail Run.

Weekend Warriors

Session 1 (W1)
Complete between primary sessions A and B.

4 Rounds:
Run 400 meters
1 Mini-Leg Blaster

Expect to see this session through July with increases in the distance and number of rounds.

Session 2 (W2)
Complete between primary sessions B and C or after C.

60 minute trail run.