Week 6: Performance and Tapering
It's race week! It's time for us to really hone in on performance-specific training, at least for the first part of the week. Then we'll take it nice and easy at the end of the week.
Warm-up: 5 minute run on treadmill or outside
Dynamic Warm-up: Repeat 2x
800 meter or 1/2 mile run
Heavy farmer's carry for as long of a distance as you can reasonably do where you work out
400 meter or 1/4 mile run
Dead hang for as long as you can
200 meter or 1/8 mile run
Rest 2 minutes
20 alternating dumbbell snatches
20 alternating med ball or sandbell step ups
20 plank hip dips
10 burpee box jumps
Repeat 4x with as little rest as possible
Cool-down: 5 minute easy jog followed by stretching
Warm-up: 5 minute jog/walk either on treadmill or outside. Jog at a light pace for as long as you are able and take short breaks to walk as needed before getting back to jogging. This can be done on a treadmill or outside.
500 meter row
10 barbell or dumbbell deadlifts (as heavy as you can for that number of reps)
20 dumbbell thrusters (as heavy as you can for that number of reps)
30 medball ground to overhead
If you feel up to it, rest for 2 minutes and repeat.
Cool-down: 5 minute easy jog or walk with no incline followed by stretching
Warm-up: 5 minute walk on treadmill or outside
Workout: 1-2 mile easy run. Don't worry too much about pace - this is just to keep your muscles nice and loose for race day.
Cool-down: 5 minute walk followed by stretching
Eat a good dinner, get some rest, and go kick some ass on race day!