Monday January 16 – Strength Development + Running

Week 2:

Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight. 


  1. 600m Sprint – Working on Speed backwards around normal 600m Loop
  2. Intervals – Clifford Light Post Shuttle Sprints 12-15 Mins
  • Starting at bottom of Clifford at last light post…sprinting all the way up the street then jogging back down Clifford on the sidewalk. The next shuttle sprint will start on the next light post closer to the top of clifford, you will continue in this fashion until you’re starting your shuttle at the light post closest to the top of the street. Then you will start over again. Seeing how many times you can get through it.


Partner Up to finish today with Guided Hamstring PNF