Congratulation to Smiley Mike on completing the Manchester Marathon this past Sunday. He competed the marathon in 03:43:28. Great Job Mike!
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Leg Swings
Impact/Focus #1: Front Squat 3RM
Warm-up as needed before working towards a 3-repetition max for Front Squat
Front Squat 3-3-3-3-3
Drop Sets: 2-3 sets x3 @ 80% (33X1 Tempo)
Notes: Tempo Explanation HERE
Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 02X1)
Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press.
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5-10:00 of Metabolic Conditioning