friday, sept. 15

Strength:

Back Squat 1x20

Athlete Instructions

Take 8:00 minutes to build to 1x20 reps

Suggested % is 70% of 5RM.

Athlete Notes

Today, we want you to add 5-10lbs, 3-5 kg more than the load you completed last week. Remember, these reps need to be completed unbroken. As we're going on week 4 of increasing load and the sets beginning to get challenging, please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete.

"The Influence"

For time:

0:00-15:00:

Run, 1000 m

Single Arm Dumbbell Suitcase Walking Lunge, 70/50 lbs, 80 ft

60/42 Echo Bike Calories

40 GHD Sit-ups

20 Goblet Squats, 70/50 lbs

-- Rest 5 mins --

20:00-32:00:

Run, 800 m

60 Air Squats

40 GHD Sit-ups

20/14 Echo Bike Calories

Athlete Instructions

GHD Sit-ups or V-ups

Total Running Time Cap 32:00 minutes

Athlete Notes

Primary Objective: Complete Part A in Sub 13:00 minutes

Secondary Objective: Compete Part B in Sub 10:00 minutes

Stimulus: Leg Stamina / Midline Conditioning RPE: 8/10