Primetime Training
This Strength Training program can help improve running economy, reduce risk of injury, and increase muscle mass .
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
5 x 5 @ 5, 5, 8, 8, 8
A2
Pull-Up
5 x 5 @ 8
B1
DB Bench Press
4 x 10
B2
DB Row
4 x 10
100 Pushups for Time
C
Complete 100 Push-Ups as fast as possible. Each time you stop, complete 10 Russian Twists before continuing. Track your total time!
A
Dynamic Warm Up
1 x 10:00
B1
Back Squat
5 x 5 @ 8
B2
Box Jump
3 x 3
C
Split Squat
3 x 10
150 Air Squats for Time
D
Complete 150 Air Squats as fast as possible. Every 50 reps, stop and do 20 lunges (10/leg) Track your total time!
A
Deadlift
5 x 5 @ 5, 5, 8, 8, 8
B1
Single Leg RDL
3 x 10
B2
Side Lunge
3 x 10
Competition Friday!
C
3 Rounds for time of: 5 Box Jumps 10 Pull-ups (Strict) 15 Pushups 20 Walking Lunges 400m Sprint
