Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Wednesday 12/18/13

5 EZ

Balance
Box Jumps 3 X 10
Straight
1/2 Turn
180 Turn
Single Leg
Alternating Bench Fly

Tuesday 12/17/13

5 Mile Feel

Core
3 X 10
Plank
Side Plank
Bridge
Bird Dog
T Plank

Monday 12/16/13

I think everyone took a week off from the ice and White Rock being canceled.  I know my miles were shorter and other strength workouts were non existent.  Factor in lots of bad eating and 5 more pounds show up on the scale.  Back to work.

Social Run 7pm @ the gym.

Strength and Endurance
***35 Minute Max***
Use 75/45 for all exercises.
50 Back Squats
40 Push Press
30 Front Squats
20 Snatches
10 Thrusters
05 Overhead Squats
10 Hands Off Push Ups
10 Burpees
10 Plyo Push Ups
10 Close Grip Push Ups
10 Clapping Push Ups

Tuesday 12/3/13

1600 Down
All runs should be at race pace.
1600 m
1200 m
800 m
400 m
Rest 60 seconds to half your run time between runs.

Monday 12/2/13

Balance
2 X 10
Woodchopper
Flye
Twist/Punch
Run

Strength and Endurance
5 X 10
Push Up/Squat

EZ 30 minute run