Tuesday, Aug 16

Strength:

Every 2 mins for 10 mins: Overhead Squat 

3 Overhead Squats, pick load Every 2 mins for 10 mins.

Athlete Instructions

Start at 70% 1RM

“NANCY” 

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Athlete Instructions

Time domain: 11-15 mins

Time cap: 18 mins

Notes:

We are looking at starting off the first run on a hard clip before tackling 15 overhead squats from the floor. These overhead squats should be done in 1-2 sets working on pace and form throughout. Push the runs at close to 5 km pace and settle in to a good breathing pattern with the overhead squats.

Level 2: 75/55

Level 1: Goblet Squats 53/35