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Hale Men's CC Week 4
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Warmup 1LMLS + Glutes + SupermansLMLSLMLS + Glutes + SupermansLMLSLMLS
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Warmup 2DynamicsPre Race Dynamics
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Workout40-50 minutes progress 2nd half up tempoAlternators 5k/320035-45 minutes8x1 minute @ 5k fartlek, 2 minutes normal between.30-35 minutesRocket Invite!Off
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Speed8x Grass Hill sprints4x Grass or track strides6-8x strides6x Strides
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Strength 1Squat, step ups, SlamsPlank CoreHurdle DrillsPlyos
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Strength 2Proprioception / Hip DrillsAgility LadderSquat, step ups, Slams
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Strength 3Choco Milk
Proprioception/single leg squats
Choc Milk Recovery
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Core
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NotesWeight room, new step upsW/O either Tue or WedCircuit like last week with strengthPasta Party @ Jack's!
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Bring intensity and selflessness. Grow the pack
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