Phase Two Week Two
Alpha
Run Session
Pre-Run: 2 Rounds
-3 Hip CARs each side
-10 Knee CARs each side
Pail/Rail:
Hip Internal Rotation and Knee External Rotation
Work:
4.5 Mile Run
Gym Session
Warm: 2 Rounds
-8 Spine CARs
-4 Hip CARs each side
Pail/Rail:
2 Rounds:
-10 Jefferson Squats
Work:
1-2-3-4-5-6-7-8-9-10
-Deadlift @BW
*10 Cal Bike Between sets
Immediately into:
50-40-30-20-10
-Cal Machine
Delta
Run Session
Pre-Run: 2 Rounds
-3 Hip CARs each side
-10 Knee CARs each side
Pail/Rail:
Hip Internal Rotation and Knee External Rotation
Work:
3.6 Mile Run
Gym Session
Warm: 2 Rounds
-8 Spine CARs
-4 Hip CARs each side
Pail/Rail:
2 Rounds:
-10 Jefferson Squats
Work:
1-2-3-4-5-6-7-8-9-10
-Deadlift @BW
*10 Cal Bike Between sets
Immediately into:
50-40-30-20-10
-Cal Machine
Charli
Run Session
Pre-Run: 2 Rounds
-3 Hip CARs each side
-10 Knee CARs each side
Pail/Rail:
Hip Internal Rotation and Knee External Rotation
Work:
2.25 Mile Run
Gym Session
Warm: 2 Rounds
-8 Spine CARs
-4 Hip CARs each side
Pail/Rail:
2 Rounds:
-10 Jefferson Squats
Work:
1-2-3-4-5-6-7-8-9-10
-Deadlift @BW
*10 Cal Bike Between sets
Immediately into:
50-40-30-20-10
-Cal Machine