SS Short Interval/3S Run 4-8-14

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Running on Ice
SWIM (SS)
5-10 Minutes Mobility

A Better Upper Back Extension-izer
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6X :60 on, :90 off
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
Choose a drill you need to work on
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
6x :60 on :90 off
10-15 minute cool down

RUN (SS& 3S)
5-10 Minutes Mobility
Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Stable Arm aka Gun Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6x :60 on :90 off
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 76: World Rowing Champs Need Thoracic Mobility Too
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X :60 on, :90 off
10-15 minute cool down

 


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