Monday 10/14/14

Post-Marathon Day...Easy Recovery Run
20-30 minute run/walk, body weight exercises, and stretch.
See Race Prep Guidelines for more info.

Balance
Woodchopper
Twist Punch
Hip Lean
Tabata Hot Cross (switch foot each time)

Strength and Endurance
3 Rounds
10 Deadlift
10 Clean
10 Push Press
Use same weight for each exercise.  Do not let go of bar until all 30 reps are completed.  Increase weight for second and third rounds if needed.

12 Minute AMRAP
10 KB Swings
5e One Arm Snatch

Thursday 9/25/13

Core
Physioball Complex X 12
Hamstring Curl
Bridge Side2Side

Strength and Endurance
27-21-15-9
Goblet Squat
Plyo Push Up (opposing arm and leg off ground)
One Arm Snatch (switch every 3)

Two mile run to finish...