Monthly Archives: February 2016

February 25, 2016


Set 1: 2x400m, 30sec rest
2 min rest after set

Set 2: 2x400m, 30sec rest
2 min rest after set

Set 3: 1x3200m
2 min Rest

Set 4: 2x400m,30sec rest

Workout Details: The core of this workout is Set 3. The pace for Set 1, 2, & 3 is the same. This pace should feel very controlled. Set 4 is fast and will be very difficult because of the limited rest after the 3200m interval.

Based off Chris Hinshaw track program. 


Wednesday – February 24, 2016

1 Power Clean + 1 Hang Squat Clean + 1 Jerk, pick load
Every 1 min for 8 mins

Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set.
Rest 1 min between sets.

EMOM 10 Even : 5 Back Squat Odd : Rest
Rest 4 minutes before starting part C

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.