PTC/Stellhead Weekly Workouts

[Shawn Bostad]

Hey Folks.  It's the last week of workouts before Christmas.  Don't miss out on this opportunity to get in a great cycling and run workout prior to the Holiday gluttony.  We are here for you to burn off those extra calories and have fun while doing it.  Here is what's on tap. 

Wednesday Cycling

Time:  6pm

Location:  

Steelhead Coaching

2635 NE Broadway

Portland, OR

Sign up here:

https://steelheadcoaching.com/practices/

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3
5 X 30 Sec Zone 4
---------------------
Main set:
Zone 3 set
2 sets of the following
3 min @50-55 rpms
3 min @55-60 rpms
3 min @60-65 rpms
3 min @65-70 rpms
3 min @70-75 rpms
5 min @85-90 rpms @Zone 2
------------------------
Cool Down:
5 min Zone 2
1 min Zone 1

Thursday Run Workout

Time:  6pm

Location:

Lincoln High School Track

Workout:

Warm up:
15 min of EZ Zone 1 Jogging
-------------------------------
Dynamic Warm up:
https://www.youtube.com/watch?v=4eK-kSEyn98
Drill:
https://www.youtube.com/watch?v=T32tFVz5KoY
Extra Drills-
Partner running and falling
Wall Running-1/2 and 1/2/3
Wall-Leg Swings Lateral and Forward
---------------------------------
Main set:
4 X 100 meter stride-Form!
Recovery is 30 sec
3 X 1000 @10-15K pace-Form!
Recovery is 1 min
4 X 100 meter stride-Form!
---------------------------------
Cool Down:
15 min of EZ Zone 1 Jogging

See you guys this week.  Don't wait until after the New Year to start. Start today.  

--

Shawn Bostad

Steelhead Coaching

Owner and Coach
NASM, FMS and Trigger Point Certified
www.steelheadcoaching.com
512-731-0440