wednesday, March 20

Strength:

Push Press 3-10-3-10-3-10

Athlete Notes

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. We will continue this for 3 waves of this style loading pattern, with the option to increase weight on each wave.

Athlete Instructions

Complete sets every 2 mins.

"Running Uphill"

Every 2 mins for 20 mins do:

Run, 200 m *Burpee Box Jump Overs, 24/20 in

*Round 1: 3 reps

*Round 2: 5 reps

*Round 3: 7 reps ... Continue adding 2 reps each round until time expires or failure.

Athlete Instructions

Goal : 5-7 Rounds Cap: 10 Rounds

Athlete Notes

Primary Objective: Achieve 6+ Rounds

Secondary Objective: Keep each run in under 1:00 minute to complete

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 9/10