Monday May 12 2014

Congratulations to everyone that completed the spartan this weekend! I hope you had a great time and are ready to sign up for next year!! I spent the weekend getting caught up on a few things and watching Regionals! 

Prep

Ankle mobility

Coach's choice dynamic 

10x foot work drills 

 Strength 

7x1 back squat 

* build to a 1 RM 

 Conditioning 

At 70% of above; 

400m run 

21 back squat 

400m Run 

15 back squat 

400m run 

9 back squat 

Recovery

500m row at a 2:15-2:20 pace 

Couch stretch 2 min per side