Monday 4/8/13

30 minutes EZ.  Every 5 minutes perform 3 burpees, 5 push ups, 10 squats.

Strength
10 minute AMRAP
3 clean/jerk 95/45
3 T2B
6 clean/jerk
6 T2B
Continue by 3's until time expires.

Weekend 4/5-4/7/13

Friday is rest, stretch and hip work day.  Go to Youtube and type in hip exercises with physioball to get some ideas.

Saturday
6-9 miles
Strength Work ::
50 pull ups (sub plank rows 25e)
100 push ups
150 squats

We are working a water station at The Fairview Half tomorrow.  Thanks to all those volunteering!

Sunday
Easy walk or run 30 minutes.

Thursday 4/4/13

Burpee Double Under Challenge
For Time
250 Double Unders or 1000 Singles
100 Burpees
Break up anyway you want.
Rest 5 minutes.
800 meters for time.

Wednesday 4/3/13

Stretching ia an important part of fitness.  Get 10-15 minutes today.

10 minute EZ walk or run

Balance Complex 2 X 8-10
Woodchopper
Twist and Punch
Fly
Run

Interval Strength and Endurance
5 Rounds for Time
4 Thrusters (75/45)
8 Pushups
12 Box Jumps

Tuesday 4/2/13

Race Pace Running
5 minutes EZ
30 min. race pace
5 min.EZ

Strength
50 push ups varied
50 sit ups
50 yta

Monday 4/1/13

April Fool's Workout is no joke!

5K
10 X 1:30 walk/1:30 run
Walk 5

Interval Strength and Endurance
10 minute AMRAP
3 clean/jerk (95/45) scale if needed
3 toes2bar or knees2bar
6 clean/jerk
6 t2b
9 clean/jerk
9 t2b
Keep going up by 3's until time.

rest 5 minutes

Tabata treadmill on 12% or 2% as fast as humanly possible.

Weekend 3/29-3/31

Friday
Off, rest and stretch.  Foam roll and perform low back and hip exercises.

Saturday
11 miles EZ or 3EZ/3T/3RP/2EZ
After run work on Toes2Bar and Clean and Jerks. (75/35)

Sunday-Easter
Take a walk with your family and enjoy the day. 

Thursday 3/27/13

Warm Up
8 minute jump rope
Work on single leg, double unders, running
Dynamic and static stretch

Strength
Clean and Jerk (95/45)
1 X 8, 6, 4, 2, 1
Increase weight by 10# each set.

Interval Strength and Endurance
4 Rounds For Time:
800
15 Push Ups
20 KB Swings (35/20)
30 Squats

Cool Down
400 Walk/Run
Static Stretch

Wednesday 3/27/13

Warm up 800
Stretch

Core Work...Knee to Elbow 3x10 sub V-Ups
Opposite knee to opp elbow 2 x 8e sub Bicycle Kicks w/ deflated ball
Looking for twist not necessarily touching k2e

Interval Strength and EnduranceDeath by Burpee

Every Minute on the MinutePerform 3 burpees in one minute
Increase 1 burpee every minute until you cannot do the correct number of burpees in time. Minute 1..3 burpees, minute 2..4 burpees, minute 3...5 burpees..etc.

When done perform 50 squats then 50 pushups.

Cool down 800 
Stretch

Tuesday 3/26/13

Track Tuesday...All Runners Welcome
EZ 400
Dynamic and static stretch
2000 @ race pace
1000 @ rp
2000 @ rp
3 X 10 Dive Bomber Push Ups
3 X 10e Back Lunge to Balance
For run fatigue training, perform 10 pushups and lunges before each run.
Cool Down 400
Static stretch

Monday 3/25/13

5K
10 X 2 min walk/1 min run

Half
30 minutes EZ run/walk if you ran this weekend

Do if you did not race this weekend...
Strength
3 X 10e Overhead walking Lunges

Interval Strength
12 minute AMRAP
100 Wall Ball 20#/14#
500 Jump Rope or 50 Double Unders
Max Pull Ups

Weekend 3/22-3/24

Saturday is Grasslands 50M/26.2M/13.1M runs. 

5K
Walk 5 munutes
9X (:30 run/2:30 walk)

Half
30 minutes EZ

Sunday is Dallas Rock and Roll Half Marathon.

If you ran Grasslands, today is hydration, 30-45 minute EZ, and stretch...stretch...stretch.  Foan roll your calfs, quads, and anterior tib (shin)...use a lacrosse ball.

Friday 3/22/13

Ultra
30 minute EZ run and stretch in preparation for Grasslands tomorrow.

Half and 5K
REST, stretch, foam roll and hip/low back work

Thursday 3/21/13

**Social gathering and Carb Load tonight at Frisco City Grill 7PM**

5K
Walk 7:30
7 X (:30 run/2:30 walk)
Run at a faster pace than normal if able.

Ultra/Half
30 minutes EZ
50/50 Push-Ups and Squats
Foam roll and stretch

Strength if not racing this weekend
For Time
4 X (Run 400/25 Burpees)