Today two workouts for the Endurance Athletes. Seperate each workout by at least an hour. I did my running workout first then lifted after about 30 minute rest. (I recommend more rest.)
Endurance Workout
400 m warm up easy followed by joint mobility and stretching then.
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
Repeat 3 times
Walk and stretch to cool down.
Max Effort workout
Dead lift
Warm-up the movement with bar only.
Then sets of 5,3,1,1,5 increase load each set.
Press
Warm-up with bar or appropriate weight.
Then sets of 5,3,2,1,3
Nap :)
My sets looked like this:
DL: 45/10, 135/5, 160/3, 175/1, 185/1, 190/5
Press: 45/5, 65/3, 75/2, 85/1, 90/3
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