conditioning, Fitness, durability, rehab

4/21/17 training

Single leg Deadlift

36lb x10x3 focusing on correct activation patterns and balance

OHS with a band around the knees

65lb x5x3 with slow decent to control knee position and a pause at the bottom


25lb x80′ x2 wide steps without letting the knee pass mid foot. 

1.44mi run HR sub-150bpm


conditioning, Fitness, durability, Fitness, resilience

Strength, agility and the grind

5 cycles as complexes

Double KB clean 24kg x5

Double KB front squat 24kg x3

Double KB press 24kg X1

Rest until HR is back under control

40′ agility drills 

Running forward / backward x2 with making direction changes with both legs equally

Side shuttles L/R

Single leg hop L/R

Keep turns quick but controlled. Focus on speed in direction changes. 
Run 30 min:

Results, 2.44 mi with 10lb pack and HR 76% (135 bpm avg)