************************DNFitness Tip************************************** Tomorrow is the 28th of August guys, we are on the count down.....! You need to make sure now and be getting the runs in. You want to feel comfortable doing your steady paced 5/7 K and if you timed it last week make sure to do the same this week and hopefully improve on it. The second run to be sprint intervals again this week, similar concept to last week but try to find an area to do it that has hills (sprinting up them not down :) ) with the walk back for recovery. Again as last week very important for the sprint session has a dynamic warm up and long cool down and stretch afterwards. 2x STRENGTH SESSIONS The number of reps for each exercise are now 12, 10, 8, 6 and 4 - Increasing the weight as rep numbers decrease . If you are unsure of the weight for the last 4 reps get someone to spot you or leave it out completely. I want you to push yourself this week to increase your weight if you have not done so.. again starting lighter for your 12 reps and as the number of reps decrease add weight to the bar. Never substitute correct technique! Exercises Deadlift Push Ups / Bench Press Squat Push Press 1x BODYWEIGHT SESSION Jump Squat Dips Plank Push up Jump Lunge Burpee Repeat this twice taking a 3 min break between sets. if you performed this twice last week without modification go for a third round. if you scaled it last week go for the unmodified version Things are getting serious! Dec
Posted on: Wed, 27 Aug 2014 11:38:04 +0000
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