Wednesday 5/8/13

15 minute EZ run or walk

Strength
Walking Overhead Lunge 50 total using heaviest weight

Strength and Endurance
200/160/120/80/40 Jump Rope
50/40/30/20/10 Sit Up
25/20/15/10/5 Push Up

Perform 200 jump rope/50 sit up/25 push up and work down to 40/10/5.

Tuesday 5/7/13

Track Tuesday
It will be good to get back out on the track twice a month.  First and third Tuesday of the month we will work on speed. If this is your first time on the track be careful not to overdo it.  Here we go...

8-12 X 200 race pace/200 easy or walk

Between runs 5-10 hi/low planks each side.

Maximum workout time is 40 minutes.

Monday 5/6/13

Let's get the summer started!

Social run and 5K training 7PM at the gym.

5 X 5
Deadlift (add weight each set)

5 X 10
Knee to Elbow
This workout (strength/run) will be tested again later in the summer program so remember your time!  You can post it here too if you are lazy like me.
For Time
21-15-9
Thrusters (75/45)
Pull Ups (Plank Rows 25/15 and 2=1)
Rest 5 minutes
One mile for time

Weekend 5/3-5/5/13

We have made it to the weekend...MORE TRAINING!  We begin the Summer Program this Monday with our first group run Saturday May 11th.  Sunday is Cinco de Mayo so have fun running your 5 and 10Ks.

Friday
OFF, stretch, foam roll, yoga.

Saturday
3-8 miles.  We will be meeting at The Trails of West Frisco for a Boston and West Memorial Run.  The run begins at 7AM.

Sunday
30-40 minutes EZ run and lets throw in some Power Burpees!  5 rounds.  Check the video out to see how it's performed.  Biking?  Contact Jeff or Zach.

Have a great weekend. -Ham

Thursday 5/2/13

Warm Up
800m
Dynamic stretch

10 of each...pushup, situp, pullup, burpee

 

Strength and Endurance
As many reps in 10 mins as you can of:

Deadlift 135/95 lbs
20 secs Work-Rest 10 secs
Decline Push-up (feet on box 24/18)
20 secs Work-Rest 10 secs

No rest..go straight into run

1600m run
25 Situps
25 Squats
No rest..go run

1600m run
25 Thrusters (25/15)
25 Double Unders (100 Jump Rope)

No rest..go run

 

800m

Now rest...

Wednesday 5/1/13

5th Month of 2013...Let's do some Pull-Ups!

10 minute EZ

12 minute AMRAP
5 Pull Ups...sub 5 Jumping Pull Ups or 10 total Plank Pulls
10 Wall Balls...sub 12 Thrusters
15 KB Swings

Rest 5 minutes

50/50 Pushups/Squats
30 Toes2Bar...sub knees2elbow or knee ups

Tuesday 4/30/13

6-10 X 800
This will be run at 10K pace. Refer to McMilian for paces.  Rest 1 minute between runs.  BONUS...Pushups and squats between runs.

Monday 4/29/13

Last week of "Off Season".  This week is Death By...

25 minute run.  Work in a 7 minute tempo during your run.

75 Pushups
75 Squats
75 Situps
Vary your pushups, squats, and situps.

"DEATH BY..." WALL BALLS!

With a continously running clock perform:

5 Wall Ball in the first 1 min
6 Wall Balls in the second 1 min
7 Wall Balls in the third 1 min

Continuing this for as long as you are able.

Weekend 4/26-4/28/13

Friday - OFF - REST

Saturday
5 Mile strength and endurance run.  Run 5 miles and every mile (4 times) stop and perform body weight exercises.  Repetitions range from 5-25 and exercises can be but not limited too...push ups, squats, sit ups, burpees, high knee explosions, runners pose hop, frog hops, lunges, box jumps (be creative and use nature).

Sunday
30-45 minute EZ run

We are in the works of beginning a riding group Sunday mornings this summer and if you are interested contact rethinkrunning@gmail.com so we can discuss.  It will probably start at 630AM and be anywhere from 20-60 miles.

Thursday 4/25/13

Gonna Suck...

1/2 mile run
50 Box Jumps (24/18)
50 Push Ups
50 Thruster (15/5)
50 Double Unders
50 Burpees
50 total Box Step Ups
1/2 mile run

Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Tuesday 4/23/13

Balance
500 Jump Rope : 100 right only and 100 left only
4 X 10 Single leg bench squats

Endurance and Speed
5 X 1200 or 6 minute tempo
10 pushups and 10 squats between runs

Strength
5 X 4 Overhead Squat and/or Walking Lunge

Monday 4/22/13

EARTH DAY
Let's see if we can help Mother Earth today by using some woodchips!  Bring it...

Warm Up
800 m
Dynamic and static stretch

Endurance ( modified from Javorek's Football Walk Lunge Workout)
20 minute run at race pace
@ 5, 10, 15, 20 minutes perform 12 burpees.

Strength
Work with me here...

Use 15 and 10# dumbbells
6 SETS
Right Leg Lunge
3 Overhead Presses (still in lunge position)
Left Leg Lunge
3 Bicep Curls (lunge position)
Right Leg Lunge
3 Snatch (lunge position)

That is one set.  Repeat set 2 with left leg, 3 with right... No rest between these sets.  Rest 30-60 seconds when done with all 6 sets.

4 SETS
Right Leg Lunge
6 Overhead Presses
Left Leg Lunge
6 Bicep Curls
Right Leg Lunge
6 Snatch

Rest 30-60 seconds when done with all 4 sets.

2 SETS
Perform 12 of each exercise above in lunge position.

NO REST

Perform 18 of each...
1. Thrusters
2. Static Lunges with Bicep Curl (18 right/18 left)
3. Plank Pulls (each side)

4. Snatch
5. Push Ups

Cool Down
Walk 3 minutes
Static stretch and foam roll

Weekend 4/19-4/21

Friday
Rest and stretch

Saturday
6 mile run.  Look on website or app for route.

Sunday
30-45 minutes EZ.  Add 5 pick ups during your run.