Build it and they will come I hear.... WELL... Weve been building... A beast of a work out today, yet everyone finished, no whining, no moaning, no talk of NO MORE. Just breathing, foot steps and the odd bit of abuse directed at yours truly. What was the work out I hear you cry... A hybrid of @firstrun s creation.... The aim? To build speed endurance, strength and get used to going hard when youre in the red. No recovery between each set, I repeat, NO RECOVERY #OxygenDebt Warm up 2 mile steady. 6 x 100m Strides 10 x Dynamic Activation Drills Main Session 30secs side shuffles 1 x 600m @ 65% 30secs Plank with shoulder tap 1 x 600m @ 75% 30secs Jackknife crunches 1 x 600m @ 85% 30secs Fast feet 1 x 600m @ 70% 30secs Forearm plank w/ leg tap 1 x 600m @ 80% 30secs Shuttle runs 1 x 600m @ 90% 30secs Moving push-ups 1 x 600m @ 75% 30secs High knees 1 x 800m @ 100% Total = 5k Cool down 2 miles barefoot (opposite direction) Stretch High 5s Home Thanks for coming out to play.... Till next time #RDCWest #RDC #TrackMafia #RunDemCrew #Running #DiBaBaLife #DiamondLeague #YouAreOnlyEver400MetresFromSafety #SplitTheTapeWithYourChest #NotAJoke
Posted on: Thu, 18 Sep 2014 20:43:11 +0000
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