Weekend Track Work 011015-011115

Alright, it’s the weekend!

Let’s get outside and work that track!

Here’s a little something for you:

16x 100m sprint

Break them up into 4 sets of 4 at a time with a skip rest.

ex: 100m run

skip back (this is your rest)

x4

then 3:00 break

repeat 4x (total of 16 sprints)

This picture cracked me up because it’s true! Last weekend I learned to snowboard for the first time and I actually had this conversation on the chairlift haha!

Workout:
Get outside, try something new!

Warm up:
Run 400m
10 Lunges Stretches
20 Squats
20 Hip Bridges
20 Unilateral Good Mornings (pvc)
Hip Mobility

Workout:
Five rounds for time of:
400 meter run
225/155 pound Deadlift, 12 reps

Rest 5 min

100 sit ups for time

Cool down and static stretch 8 min

Foam roll 8 min

Workout for December 3…

30 mins of running
Keep a steady pace throughout and see how far you get!

Conditioning Nov 7th

Run 200 Meters
100 Double Unders
Run 400 Meters
75 Double Unders
Run 600 Meters
50 Double Unders

Stretch: couch stretch, open up those hips!
http://www.bodybuilding.com/fun/flex-those-flexors-3-steps-to-powerful-hips.html

Tech warm: Tall snatch with an empty barbell. Catch in a power position, work fast turnover and keeping the bar close!
5×5

Strength: On the minute, for 10 minutes, 1 power snatch. Work up to a heavy, but technically sound and safe 1 rep. Add weight each set. Calculate your jumps ahead of time.

Workout:

3 Rounds

10 Power Snatch (135/95) (95/65)
Run 400 meters

FOR TIME!!!

Cardio is fun!

3x
1000m row
1 mile run

Don’t sandbag any rounds but focus on being consistent, fluid, and building your capacity to achieve better times and splits each round.
Wear a heart rate monitor if you have one. Track your times.

Track-nasty

Here’s a fun little ditty for ya! Against a 20 minute clock on a track, sprint the straights, jog the turns. See how many laps you can complete! No stopping, no walking, make your sprints FAST! Challenge yourself to be better!

Conditioning workout

800m run
10 Pullups
20 Wall Balls
400m Run
30 Pushups
40 Lunges
200m Run
10 Pullups
20 Wall Balls
200m Run
40 Lunges
30 Pushups
400m Run
20 Wallballs
10 Pullups
800m Run

Let’s do it!

What the programming?! Oh, and some fun conditioning!

Someone asked me the other day about my programming on this site and the method behind it.  Let me be clear, so there are no misunderstandings… the workouts and conditioning I post here are fun workouts that most people can do with minimal equipment.  This is not a training program, these are just workout suggestions.

However, if you would like programming, I do offer online programming in both olympic lifting as well as general strength and conditioning.  For that you may message me privately or post your email to comments.  Your program will be catered to you, your strengths and your needs.  I also offer private nutrition programming as well.

What is posted on this site is for information, for fun, for my clients, and for discussion!

That being said, here is a fun little conditioning workout!

For time:

200 meter bear crawl
200 meter walking lunge
800 meter run
200 meter walking lunge
200 meter bear crawl