Wednesday, February 21, 2018

Consistency pays off


I'm hoping that Randy will follow up on this post with his insights. We were talking yesterday about the excellent performance that some of the runners he works with had at a recent national-level track meet. Over the years Randy has worked with many high-school runners and he's noticed that the ones who consistently show up, never miss a week, or even a workout are the ones that perform really well - either in big meets, or when they go to college, they are the stand-outs on the team.

You may not care about elite athletic performance, but the same consistency helps with health and fitness. Those of you who come in every week are the ones I see that are making great progress. Make sure that you make the gym your priority. It's cold out, it's no fun to drive here in the dark, skiing is a constant distraction in Colorado. Don't let your consistency slide - that's where you make your progress.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 5-3-3-3x3

Accessory/Skill

5 push-ups between sets

Group Workout

6 rounds:
4L, 4R kettlebell 50/50 thruster 
0:30 rest 

then

5 rounds:
10 weighted jump squat 
15 jumping pull ups
5 burpees
0:30 rest

then

2 x 20 pvc partial pull over



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