Phase Two Week Three
Alpha
Run Session
Pre-Run: 2 Rounds
-10 Slow Deficit Calf Raises
-10 Ankle CARs
Work: Fartlek Run
-5:00 Hard/3:00 Easy
Gym Session
Warm: 3 Rounds
-5 Shoulder CARs each side
-10 T-Y-A-Inverted A
-0:30 Sorenson Hold
Work:
5-10-15-20-15-10-5
*Between sets:
-16 Gorilla Rows + 16 Deadlifts
Finisher:
-Death by machine Calories
*Start at 2
*Increase by 2
Delta
Gym Session
Warm: 3 Rounds
-5 Shoulder CARs each side
-10 T-Y-A-Inverted A
-0:30 Sorenson Hold
Work:
5-10-15-20-15-10-5
*Between sets:
-16 Gorilla Rows + 16 Deadlifts
Finisher:
-Death by machine Calories
*Start at 2
*Increase by 2
Charli
Gym Session
Warm: 3 Rounds
-5 Shoulder CARs each side
-10 T-Y-A-Inverted A
-0:30 Sorenson Hold
Work:
5-10-15-20-15-10-5
*Between sets:
-16 Gorilla Rows + 16 Deadlifts
Finisher:
-Death by machine Calories
*Start at 2
*Increase by 2