Monday. 9.29.14

MOB: Calves. Hamstrings. Hips. T-spine.

WU: 10 BB back squats. 400m run.

REVIEW: Back Squat. Run Technique.

S: Back Squat. WU sets: 2×5. Work Sets. 10-10-10.

C: 4x400m run. Rest 2 minutes between efforts.

Post all 4 split times to board.

PURPOSE: To run extremely hard with a 90% or higher intensity rate.

LIII: Rest 3 minutes between efforts.

LII: If you cannot hold a 2:00 or less per 400m run pace, perform 200m runs. 2 minute rest between efforts.

LI: If you cannot hold a 2:00 or less per 400m run pace, perform 200m run/walks. 3 minute rest between efforts.

PWMOB: Stretch Hamstrings. Pigeon Pose. Hip flexors on wall. Lax ball in Glutes. Stretch Calves.

Advanced: Rest 1:1

Endurance: Rest 1:1

The Mar: Watch your favorite movie with Jim

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