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Hale Men's CC Week 2
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MondayTuesdayWednesdayThursdayFridaySaturdaySundayMonday (labor day)
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Warmup 1LMLS + Glutes + SupermansLMLSLMLS + Glutes + SupermansLMLS + Glutes + SupermansLMLSLMLS + Glutes + Supermans
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Warmup 2Dynamic Drills b4 sprintsDynamics @ workout localPre Race Dynamics
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Workout30-45 minute runBroken tempo. 2x4 minutes @ CV/tempo. 4-6x hill sprints/strides, 2x4 minutes @ CV/tempo30-35 minutesBadger Invitational30-50 minutes60-85 minutesOff30-50 minutes. or LR/tempo for those gone Saturday
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Speed6-8x strides6-8x Strides6-8x strides6-8x Hill sprints
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Strength 1Agility LadderClean, squat, step ups, arm workHurdle DrillsAgility LadderAgility Ladder
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Strength 2Plank CoreChoc Milk RecoveryProprioception/CalvesChoc Milk RecoveryPlank Core
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Strength 3Proprioception / Hip DrillsHip DrillsProprioception / Hip Drills
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NotesBand guys with morning conflict will practice at 3:30 p.m.Afternoon Strength and shakeout run for someGUEST SPEAKER: MATTHEW BAXTER RACE! will go over race day info Some of group may do broken tempo. 6:00 p.m. @ Commons!
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Pasta Party at Max's!
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