Tuesday 1/2/18

Speed: Run tests
400m run test
*Record time, rest at least 2 x length of first run and then start on an even minute interval for next run
800m run test
A) Tempo Romanian Deadlift
4 x 6 AHAP @ (3:1:X:1)
B) BB Hip Thrust with 2 sec pause at top
3 x 12
Accessory: 3 x 30 sec ea (as time allows)
Hamstring stretch
Calf stretch
Notes: If trying for a leaderboard position, a coach MUST validate your times. It is the athlete’s responsibility to let the coach know if they are going for a leaderboard time.