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So it’s starting to get, kind of, nice out in the NYC area.  This means it’s time to start running outside again.  With that being said, we’ve still got to get in our heavy lifting.

Screen Shot 2014-03-17 at 10.46.30 AM

Warmup:

  • Foam Roll
  • Dynamic Stretching

Run:

  • 4.2 Mile Outdoor Run, 28 minutes

Warmup 2:

  • Abduction Band Work
  • Active Band Stretching

 

 

Primary Lift:  Sumo Stance Deadlifts + Handstand Pushups

  • 135 lbs x 8 + 7 HSPU
  • 185 lbs x 8 + 7 HSPU
  • 205 lbs x 8 + 7 HSPU
  • 225 lbs x 8 + 7 HSPU
  • 245 lbs x 8 + 7 HSPU
  • 275 lbs x 8  + 7 HSPU
  • 295 lbs x 8 + 7 HSPUladies-lift-sumo-deadlift
  • 315 lbs x 8 + 7 HSPU

Secondary Lift:  Deep Pause Front Squat + Pushups + Pullups

  • 135 lbs x 8 + 50 + 10
  • 135 lbs x 8 + 50 + 10
  • 135 lbs x 8 + 50 + 10
  • 135 lbs x 8 + 50 + 10

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