Tuesday, June 3, 2014


I must admit we all clean up nicely.  All we need is a good shirt.  :)

Foothill Community College Track

Wednesday, Jun-4 at 5:30-7:00pm & 6:00-7:30pm

Intermediate Distance Workout
3 rounds for time:  400m run plus 25 air-squats
90sec rest between efforts

Long Distance Workout
4 rounds for time:  400m run plus 25 jumping air-squats (feet must leave ground)
90sec rest between rounds

Workout Details:  Each athlete will be doing an 5min easy run before the main set.  The goal of this workout is to find a fast and sustainable pace for the entire duration.  Don't underestimate the fatigue of those air-squats.  You will soon realize that running and air-squats are related.

Easy 400m warm down.


  1. Hey Mr. H,

    Have you ever finished your web programming software service?

  2. Thanks for the note. We are doing the beta testing now. We are targeting to do a limited release by the end of the month and a full release by the end of July.

  3. This is very interesting blog.You have shared really very good information.

    Windows Thin Client & Zero Clients

  4. Thank you for the feedback Ricky. I put a lot of thought into each workout. My goal is to make my followers better athletes - not just physically but also to improve their knowledge and confidence.