Tuesday September 18
Aerobic Capacity
2x1min run (1min out/1min back)
2x2min run (2min out/2min back)
2x3min run (3min out/3min back)
2x4min run (4min out/4min back)
2x5min run (5min out/5min back)
Rest: 30sec b/t all reps
Pacing: you pick your pacing for every set. Focus: developing your ability to "feel" pace. Run for the specified time, rest, and run back to your original starting point in the exact same amount of time. No looking at your watch until you reach your original starting point.
Wednesday September 19
4 rounds for time of:
5 Squat Cleans, 225#
25 Box Jumps, 24"
+
Death by:
Strict toes to bar + Strict Pull up
(1+1, 2+2, 3+3, etc)
Friday September 21
For time:
Row, 2000 m
100 Alternating db snatch, 50#
20 Bar Muscle Ups
Saturday September 22
Two sets, on Assault Runner, of:
5 min @ easy
4 min @ easy moderate
3 min @ moderate
2 min @ moderate fast
1 min @ fast
Rest 3 min
+
PG #DailyDose
Back Squat
60/10, 70/8, 75/8, 80/8
+
Front Squat
60/5, 65/5, 70/5*2
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