Phase Two Week Three
Alpha
Run Session
Pre-Run:
5-4-3-2-1
-Hip CAR each side
5:00 Minutes
-0:20 Alt Kick
-0:20 Rebound
-0:20 3rd World
Work: Run 4.5 Miles
-Post Run-
1 Max Set of Each
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-8 Slow Box step ups each side
Pail/Rail Hip Internal Rotation
1 Max Set of Each
-Plank
-Split Jumps
-Pull-Up
-Push-Up
Work:
5 Sets:
-3 Front Squats @RPE 7
-3 Box Jumps + Depth Drop
-Into-
3 Sets:
-3 Max effort broad jumps
Finisher:
1 Max Set of Each
-Plank
-Split Jumps
-Pull-Up
-Push-Up
Delta
Run Session
Pre-Run:
5-4-3-2-1
-Hip CAR each side
5:00 Minutes
-0:20 Alt Kick
-0:20 Rebound
-0:20 3rd World
Work: Run 3.6 Miles
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-8 Slow Box step ups each side
Pail/Rail Hip Internal Rotation
1 Max Set of Each
Work:
5 Sets:
-3 Front Squats @RPE 7
-3 Box Jumps + Depth Drop
-Into-
3 Sets:
-3 Max effort broad jumps
Finisher:
1 Max Set of Each
-Plank
-Split Jumps
-Pull-Up
-Push-Up
Charli
Run Session
Pre-Run:
5-4-3-2-1
-Hip CAR each side
5:00 Minutes
-0:20 Alt Kick
-0:20 Rebound
-0:20 3rd World
Work: Run 2.25 Miles
Gym Session
Warm: 2 Rounds
-3 Hip CARs each side
-8 Slow Box step ups each side
Pail/Rail Hip Internal Rotation
1 Max Set of Each
Work:
5 Sets:
-3 Front Squats @RPE 7
-3 Box Jumps + Depth Drop
-Into-
3 Sets:
-3 Max effort broad jumps
Finisher:
1 Max Set of Each
-Plank
-Split Jumps
-Pull-Up
-Push-Up