Week of 100808 Supplemental Sessions

Mike returns from Scotland with a kilt and more hair. He is hosting a slideshow from his trip this weekend, check the community board for details.

Cycle: Summer 2010 (pdf)
Week: 100808

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

Regulars

This sessions are specially designed for participants in the Warrior Dash on August 21st. They will serve everyone else too but if you’re doing the Warrior Dash try to work this in.

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

If you are doing the Warrior Dash then Run 5k. Especially if you failed to complete last week’s 5k. A map of the usual EmerFit course will be provided. For a bit longer course with more hilly off-road terrain but still from the gym run south along the railroad tracks to Trilby and back.

If you are not doing the Warrior Dash then:

21-15-9 reps of
Deadlift (45% of your 1 rep max)
Knees to Elbows

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

If you are doing the Warrior Dash 4-8 Hill Sprints. Sprint up, walk down, rest and repeat.

We recommend the hill going north on Lemay between Trilby and Harmony. Park at Fossil Creek park.

If you are not doing the Warrior Dash:

Heavy Sled Drag – 800 meters. Then foam roll and stretch out.

Endurance Athletes

See “Regulars” workouts above.