Monday, sept 19
Strength:
Log your best Back Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
Athlete Instructions
Take 12 mins to establish a 5RM.
"Salmon of Capistrano"
Each for distance: Row: 3x 4 mins
Rest 4 mins between efforts.
Athlete Instructions
Goal is to hold your 2 km pace for each 4 min segment. These should be near all-out efforts and we have equal work to equal rest today. Expectation is definitely to have some respiratory fatigue here as the heart rate will climb steadily throughout each 4 min interval.
Competitor/Level 2/Level 1