For all of the St. Jude runners that typically follow ‘Performance’, I’d like for you all to do the ‘Fitness’ workout today. You Back Squat load should be no more than about 60-70% of your 1RM.
Fitness
Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 8-10 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps
B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump or Step-Overs
Rest 60 seconds
2 minutes of Dumbbell Thrusters
Rest 60 seconds
2 minutes of Rowing for Meters
Performance
Workout of the Day
A.
Every 4 minutes, for 20 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
Use the rest periods between sets to address upper body mobility – Reverse Snow Angels or Nose-to-Wall Handstand Holds
B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (55/35 lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
Post scores for each portion.