"Do you want to know who you are? Don't ask. Act! Action will delineate and define you." --Thomas Jefferson
Muscular Endurance is key to completing a successful race. Today’s high rep count will help to develop strength and endurance that will prove useful late in your race.
For the greatest training effect use light to moderate weight and aim for perfect form and control with each repetition.
For a greater challenge keep your rest time to 1 minute or less between sets.
Dynamic warm-up Jumping Jacks 2 x 20 Bear Crawl 2 x 25 yards
Main Set: Strength Circuit
A1. Single leg Push-ups x 10 each leg (Advanced: Place a sandbag on your upper back for added resistance x 10-20) A2. Pullups x 5-10 A3. Dips x 10 Rest 1 minute, Repeat 4x
B1. Hanging Leg Raises x 5+ B2. Upright Row x 10-15 B3. Front Arm Raises x 10 Rest 1 minute, Repeat 4x
C1. Burpees x 10 Rest 1 minute C2. Squat to Overhead Press x 10 Rest 1 minute, Repeat 3x
Stretch and Foam Roll
Beginner Version: Increase rest interval Advanced Version: Increase rep Count and/or resistance
Next Workout: ATHLETICISM: July 25, 2017