12/13/12

Hello All,

Just wanted to give you quick updates of my first two days back.

Day one: 12/11

Weights at Courage Performance:

1a: 4x3 hang clean pulls
1b: 4x6 jump tuck plyos (2 at a time)
2: 5x5 low bar back squat ascending weight
3a: 3x12 reverse hyper
3b: 3x12 weighted walking lunges
3c: 3x 10 sec hold weighted planks

5 mile run with 4x45 sec hills in between with the group at A Runners Mind.

Day 2 12/12

Speed work at College of San Mateo

Full warmup and drills 5x150m with accelerations.

Thank you all and always have a brilliant day!

Cheers!!!