Andrew Hollenbeck

CO Fall Training: W13D3

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Notes: Treadmill was a little better today but still not up to where I'd like it. Did a hill sprint session and flat sprint session. Lots of single leg work today and hit some balance things. The squats on the stability ball with the band around the knees was a great addition. The incline opens back up Friday so that should help with the cardio getting up there once a week or so. I miss the run down Barr trail.

Block 1:
15' TM sprints - 30" on/30" off @ 8-9mph, 0-10% incline, 250ft elevation gain

Block 2:
45# hyperextensions, TRX inverted rows
SB dead bugs, bridges
CC single leg squat + row on Bosu - 50x10x2 sets each
glute burners on Bosu - 5x1 set each
single leg box squat on med ball - 10 each
SB cross-over jackknife, SB pike
incline hanging lateral leg raises
CC single leg squat + row on Bosu - 50x10x2 sets each
single leg box squat on FR - 10 each
glute burners on Bosu - 6x1 set each
SB pikes

Block 3:
12" TM sprints - 30" on/30" off @ 9-10mph, 0% incline

Block 4:
2 rounds -
single leg hamstring curl - 50x10, 40x10
hip abduction machine - 100x12
hip adduction machine - 120x12

Block 5:
2 rounds -
Overhead 12" box step-ups - 135x5 each, 155x5 each
med ball chop+lift and pulse squats on FR
10 Pull-ups
15 heel raises

Block 6:
squats on SB with hip abd band
squats on SB
band pull-aparts + dislocates on FR
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