Friday, May 5

Strength - Power Cycle Week 6

Every 3 mins for 12 mins do: 3 Back Squats,

4 Seated High Box Jumps

Athlete Instructions

Back Squats- 80-85% 1RM

Seated High Box Jumps- select bench height that has you seated at 90 degrees

"Chihuahua"

For time:

75 Wall Balls, 20/14 lbs

Run, 1 mi

75 Wall Balls, 20/14 lbs

Athlete Instructions

Time domain: 15-20 mins

Time cap: 20 mins

Notes

Primary Objective: Complete the workout in 17 mins or less.

Secondary Objective: Complete each set of wall balls in 3 sets or less.

Stimulus: Leg Stamina / Aerobic Capacity (V02 Max) RPE: 8/10

The focus today is on building in some leg stamina for Murph by adding in big sets on wall balls as well as a long run under fatigue. This will help to train the muscles to handle that run at the end of Murph better and build greater capacity to handle big sets of light weight squats.

L2: For time:

50 Wall Balls, 20/14 lbs

Run, 1200 m

50 Wall Balls, 20/14 lbs

L1: For time:

50 Wall Balls, 14/10 lbs

Run, 800 m

50 Wall Balls, 14/10 lbs