PERFORMANCE & FITNESS
Warm-Up
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed by,
Run x 400m
Followed by…
Two sets:
Barbell Strict Press x 2 reps
Barbell Push Press x 4 reps
Barbell Overhead Reverse Lunge x 6 reps, alternating
Then…
A.
Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)
Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.
4:20/4:16/4:17/4:37/4:19
5:00
4:50
4:58
5:35
6:05
Xebex bike
I alternated between 60 rowing cals and 800m runs prior to push presses (first round at 115, the rest at 105).
5:30 (capped at 14 reps), 5:20, 5:22, 5:26, 5:32
With echo bike:
4:37/4:21/4:28/4:24/4:12
Great work Anika!
Thanks Mike!
Back squat
8-185 6-225 6-275 4-295 4-300
Power cleans
8-135 6-155 6-165 4-185 4-185
Emom 7 min
Row 20 cal
Run 400 m
20 pp 95lbs
3:50
3:43
3:45
4:12
4:15
Subbed 500 meter row for run – negative splits each round 🙂
4:20
4:12
4:04
4:01
3:54
A. 3:49, 3:38, 4:22 (stopped as I hit a wall today)
A. E7M for 35min
15 Cal AB – 1:45/1:41/1:37/1:34/1:47
400m Run – TM 7-7.5mph (10:20 total run time)
20 Push Press @ 65# 10/10, 14/6 the rest of the rounds
5:10 / 4:58 / 4:58 / 4:59 / 5:08
***First 10 PP done at 75# then decided that wasn’t gonna go well…dropped to 65#… and full disclosure, the last 2 rounds were mostly push jerks. Increased the run speed each round, slightly.
A. RX no assault bike so peleton at 55 for 25 cals
2:52 unbroken 20
2:39 unbroken 20
2:45 unbroken 20
2:37 unbroken 20
2:45 unbroken 20
Warm up: ✅
A:
3:39
3:31
3:27
3:21
3:12