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

Weekend 3/8-3/10/13

Friday is an off, stretch, foam roll, and/or hip and light core exercise day. 

Saturday
5K is race day at the Paddy Dash

Half
12 miles EZ 
Route will be the 13 mile route on the website minus Fisher Hill.

Ultra
3 hour run and strength (100 deadlifts and 100 Snatches)

Sunday
5K stretch and 20-30 minute walk

Half
30 minute EZ run and/or walk

Ultra
Strength and 2 hour run
50 Box Jumps
25e 1/2 turn Box Jump
25e 180 Box Jump
25e Single Leg Box Jump
50 High Clean
50 Pullup

The 5K runners have done a fantastic job these past 9 weeks.  Our next 5K will begin March 18th.  Have a great weekend.