Thursday, October 23, 2014

Fitness & Performance


1RM Weighted Pull Up


3 x 5 negatives


Max Reps Strict Press 95/65

Rest 2 Min

Max Overhead Hold 95/65


Max Effort DU’s in 2 Minutes

or Max Effort Burpees in 2 Minutes


Max Effort 500m Row


Still time to sign up for Spinx RunFest! We have about 15 people participating in the 10k, half marathon and full marathon!
Packet pickup is 12-7 on Friday at the Kroc Center OR 6 a.m.- 8 a.m. at Fluor Field. This will have your t-shirt, timing chip and race bib.
Tips for race day from Coach Stephen:
1. Breakfast – don’t switch up your breakfast. If you don’t eat protein bars and GU packs normally for breakfast, it wont help now. You will end up waiting in line for a Porta-John
2. Warm-Up – stretching is recommended, but more importantly you need to jog 10-20 minutes giving yourself 10-20 minutes of cool down before race start. so an 8 a.m. race start, jog from 7:20 to 7:40, cool down and stretch from then to race time.
3. Race – Only recommendation I would make is leave your iPod at home. Katy Perry didn’t get you out of bed and to the gym every week and removing Taylor Swift from your earlobes wont cause you to miss the finish line.




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