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Sprinting is superior to distance running for building and maintaining muscle mass. That being the case, today, we sprint!

I offer visual proof for my assertion…

Catherine Ndereba 2004-Marathon Olympic Silver Medalist

Haile Gebrselassie 2000-10,000M Olympic Champion

Christine Arron 2005-100M World Championship

Warm-up/Skills:

Pull-ups x10 x 3

100M runs x3 (these should be at 50-75% of max effort)

Workout:

8 sets of:

100M sprint

Hang Clean x5 x50% of 1RM