Happy Labor Day! My personal take on Labor Day is that it is a way to honor mothers and so I take the day off.  Of course, holiday weekends always warrant a little slacking off in my opinion.  Or maybe I’m just lazy. 

So, same as last week, training for the Warrior Dash!  And that means MORE RUNNING!

Again, if running isn’t your thing, well, I have almost eight months of training schedules to choose from here.  Pick one and get started.  If you haven’t noticed, I have a google search function at the bottom of the page so that you can search my blog for different exercises and training schedules.  For example, tire flips.  Here is a picture of Jason Davidson, my fellow weightlifting coach, demonstrating a tire flip with one of the lighter tires over at the Athletic Performance Center.

Tuesday, August 7th

Clean and jerk, eight sets of doubles, increase weight to a max
Assistance, sumo deadlift, 3×10 (yes, this works the adductors and helps you get up from your front squat without your knees caving in)
Bench Press, 5×5

Run 1-2 miles, pacing intervals (run set time or distance, rest two minutes, repeat until you have completed the total distance)

Wednesday, August 8th

10 pullups
100 jump rope
20 kb swings
Rest 1-2 minutes
4-5 rounds

Thursday, August 9th

15 box jumps
15 pushups
50 meter sprint
5 rounds
This should be high intensity, rest 3-4 minutes between rounds

Run 1/2 – 1 mile

Friday, August 10th

Rest day, walk or jog

Saturday, August 11th

Snatches, 8 sets of doubles, increase weight as you go

Rest 5-10 minutes, 2 mile run, pacing intervals