Monthly Archives: August 2017

Week of 8/28/17

Friday 9/1/17-BIG 16”s, warm up followed by SDS (8) 3000m at 100% of goal 5k pace.  Top guys ran 9:17, Kelsey led the ladies in 10:46, kids followed ths with 2 laps easy and 10 x 100m sprints followed by … Continue reading

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Week of 8/21/17

Friday 8/25/17– warm up jog followed by SDS (8) and 2600m at goal 5k pace followed by sprints and our squat routine at  95- 105 lbs Thursday 8/24/17-annual tubing trip!!!! 80 minutes minimum and 10 x 100m , top ladies … Continue reading

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Week of 8/14/17

Friday 8/18/17-18 ninutes up, SDS (8) followed by 2200m at goal 5k pace, followed by 15 x 75m sprints and 2 laps down.  Back squats between 85-95 lbs (5×5) Thursday 8/17/17– 60 minutes of aerobic running and 10 x 100m … Continue reading

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Week of 8/7/17

Friday 8/11/17-15 minutes up after Big 12’s and lower leg drills.  SDS (8) followed by 1800m at goal 5k pace followed by 16 x 75m sprints with 16 squats after each, squatters got in 85-95 lbs of low bar squatting. … Continue reading

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Week of Monday 7/31/17-

Friday 8/4/17– 15 minutes up , lower leg drills, Big 12’s SDS  (8) followed by 1600m at goal 5k pace followed by 15 x 75m sprints interspersed with 15 squats between. 2 laps down followed by back squats at 80-90lbs. … Continue reading

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