1.28.2016

Save the dates!!  Spartan Race Houston Sprint on March 12, and Mud Run in the Sun on April 9 in Jonesboro.  What a great way to  finish off the SEAL training!  We'll get a team going for these races... details coming soon so you guys can get signed up!

Thursday

Baseline
Box breathing/ rolling trouble spots/ ROM drills

200m Run
30 Jumping Jacks
200m Run
30 Singles
200m Run
30 DU

Work Capacity
30 Min AMRAP
400m Run
50 DU (If modifying, everyone should attempt at least 10 DU before switching to singles.  Multiply remaining double unders by 3 to determine how many singles are left.)

Durability
Yoga, any form, or active stretch.

Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition daily.

11.4.2015

Wednesday

FPP
*2 mile run
30 min cutoff

*You can split this workout up any way you want!  You must complete your 5 sets of pull-ups for the FPP and a total of 2 miles, in any order or number of intervals.  For example, you can do 4 sets of 800m runs with pull-ups between each set.  You can do a 1 mile run twice, with a longer rest in between, in which you get in a few sets of pullups and some rolling.  You can start with a 1 mile run, then do an 800 followed by 2 400s, or you can finish your 5 sets of pullups and then go for the 2 miles all at once.  You get the idea!  Keep in mind that the cutoff is 30 mins, so you can’t rest too long between your intervals!  All 5 sets of FPP don’t have to be done during the 30 min cutoff… in fact, I'd strongly encourage you to get in a few sets during the warmup before the clock even starts.

10.28.2015

Wednesday

Before starting the warmup, you are going to spend 10 minutes rolling out.  Not just aimless rolling (which really does nothing), but rolling with purpose and intent!  It takes at least 2 minutes to affect a change in the soft tissues, so your goal is to find any trigger points or areas with poor range of motion, and work them (slowly mashing, and working back and forth, up and down) for a solid 2 minutes before moving on.  Since the workout today is all about running, focus on your hips, glutes, hamstrings, calves and feet.  You won't have time to spend 2 minutes on each area, so pick the spots where you need it most, dig in, and BREATHE.  At the end of the 2 minute mark, you should feel some sort of change in the tissue you're working.

Workout
5 x 400m Run
Rest 1:1

These runs are all out efforts!  You should be attempting to achieve your best 400m run time on each interval.  Be sure to keep moving during the rest periods... WALK!  Do not sit or lay flat on your back as soon as you run through the door!  Keep moving, breathing and shaking it out.