PROXIMAL Strength news and notes week of 7.25.2021

Keep Moving, Never Give Up, Never Quit!

Hot and Humid!


Like Nelly says, It’s getting hot in here!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Row Classes – Cindi Little and Kathy Metz

We also want to shout out to our other coaches, Kathy Metz and Cindi Little. With the heat sweltering, these great ladies offer great classes in the morning. They offer fun and challenging classes each week. If your needing something different come check them out.

Row M-F 11:15 am
Row M-SAT 7:00 am


Monday 7.26.2021 @5:30 pm

ms. dash

Warm Up:


20/10 x 8.

Recover into….stretching drills.

Eight Minutes Assault Runner.

:30 second run/:30 second walk.

Twenty Four Minute Running Clock:

We are going to commit a sequence of intervals going from the assault runner to outside running.

200 m Assault Runner. Goal pace is anything below <:60.

300m Outside Run. We will run from the corner door to the stop sign and back. This will be as fast as you can maintain or moderate pace. Moderate pace would range from anywhere below <2:00.

One Round will be completion of each run sequence (200m Run+300m outside=1 round) If your in the middle of a round upon completion of the time cap, then every 100m will = 1 rep.

Workout Detail:

This is designed to throw different styles of running from outside to inside. We will perform faster type intervals on the runners and focus on moderate paces for the outside run. The rest and recovery will be from the runner to the door and vice versa.

Aerobic Capacity:

Lactate Threshold

Workout Hints and Pitfalls:

Just make your adjustments on the different types of runs. This will challenge your form and hamstrings.

Your Score:

Rounds and Reps (Completion of the 200/300m interval=1 Round; Non-Completion 100m=1 Rep.

Thursday 7.29.2021 @5:30 pm

One Mile Run

Warm Up


One Mile Run for time.

You can treat this as a Mile Time Trial or establish your Mile Time for interval work. Each athlete will determine there intensity.

Rest and Recover.

Then either by yourself or with a partner perform Mini TOSH as a recovery.

Three Rounds (No Measure):

100/200/300 Run. After each sprint, rest the same duration it took you to run the last interval. If your with a partner, rest while the other person rests.

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