proximal strength news and notes week of 7.11.21


Keep Moving Forward!

This is the time of the year where everyone is hot and kind of stuck in the middle of a rut. Keep grinding away and move forward. Don’t get caught up in the outside world and focus on being a good person and just be nice. It’s not hard. Focus on positive relationships and stay away from the things that overwhelm your mind with negativity. Strong faith and community will go a long way to fix that. Keep Moving Forward!

Workouts for the Week of 7.11.21

Monday 7.12.21 @5:30 pm

Simply Evil

Ten Rounds:

200 meter run


After the first run, you will perform 2 burpees. You will progress and add two (2) burpees after each run/round. Your rep scheme for burpees will be:

2-4-6-8-10-12-14-16-18-20=110 total burpees.

Workout Detail:

This is designed to push each run as fast as you can at your own pace. The burpees are designed to keep your heartrate going in between each run, for limited rest periods.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

One of the easy pitfalls, is to go out hot and heavy. Find a pace and stick with it.


Total Time.

Thursday 7.15.21 @5:30 pm


4 Sets:

400m Fast

Rest 1min

200m Controlled Sprint. Faster than your MILE PR pace, but at a controlled pace as fast as you can maintain.

Rest 5:00 between sets. After your sprint, include a 200 meter recovery walk back to start line. (This is based on our run course)

Workout Detail:

Push your 400 m run, limited rest into faster pace 200m run. Check your split at the 200 m mark for a good baseline or goal.

Aerobic Capacity:


Workout Hints/Pitfalls:

Don’t get hot to early. Focus on the 200m runs and beat your paces on the 400m run splits. Keep grinding away. You have lots of recovery time, so hit each interval with intensity.


You will score each set individually for four (4) separate scores.

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