Phase Two Week Three
Alpha
Run Session
Pre-Run:
Role both feet for 2:00 on golf ball.
-Then-
2 Rounds:
-10 Ankle CARs each side
-0:30 3rd World Squat
Work: 9 Mile Run @MAF
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs each side
-10 Knee CARs each side
-0:30 Rebound
-0:30 3rd World
Work: 4.5 Mile Run
-Post Run-
-Max Rep Push-Up
-Max Rep Pull-Up
*Rest 3:00
-75% of Max Rep Push-Up
-75% of Max Rep Pull-Up
*Rest 3:00
-50% of Max Rep Push-Up
-50% of Max Rep Pull-Up
*2:00 Rest
-25% of Max Rep Push-Up
-25% of Max Rep Pull-Up
Delta
Run Session
Pre-Run:
Role both feet for 2:00 on golf ball.
-Then-
2 Rounds:
-10 Ankle CARs each side
-0:30 3rd World Squat
Work: 6.75 Mile Run @MAF
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs each side
-10 Knee CARs each side
-0:30 Rebound
-0:30 3rd World
Work: 3.6 Mile Run
-Post Run-
2 Rounds:
-Max Rep Push-Up
-Max Rep Pull-Up
*Full Recovery between rounds
Charli
Run Session
Pre-Run:
Role both feet for 2:00 on golf ball.
-Then-
2 Rounds:
-10 Ankle CARs each side
-0:30 3rd World Squat
Work: 4.5 Mile Run @MAF
Run Session
Pre-Run: 2 Rounds
-5 Hip CARs each side
-10 Knee CARs each side
-0:30 Rebound
-0:30 3rd World
Work: 2.25 Mile Run
-Post Run-
1 Round:
-Max Rep Push-Up
-Max Rep Pull-Up