A.Jerk Balance - Forehead/Chin/Chest8 sets of 1 rep
Rest as needed
*1 complex= 1 rep @ forehead + 1 reps @ chin + 1 rep @ chest
*light load/tech focus - working on lockout/foot work/speed - alternate forward foot each set for balance
B.Every :90 x 5 sets:
5-10 sec supinated chin over bar hold + 2-6 chin ups
*add band for chinups if needed but try to complete the hold without support.
2 total sets:
Run 400m @ 4-6 sec per 400m slower than repeat test
rest 30 seconds
--rest as needed between sets--
BIKE if needed !!
**Push 2-4 sec faster than repeat test on last 400m of each set
"Intent: Week 2 of our mile repeat progressions. Stay focused and continue to pace correctly. Let's become better runners this off-season!
Target: Pace CORRECTLY. Follow the precribed paces and do your best to maintain those throughout.
Feel: This should be intense, BUT SUSTAINABLE. Again, the goal is to maintain YOUR paces throughout. "