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Testing continues! Yesterday’s Neuromuscular efficiency testing . . . Stay tuned for details on that and how it’s going to play out for your upcoming training protocols Again, stick to testing these next two weeks. Limit your add ons if not completely eliminate; so we can get accurate data
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A. Testing
250m row
15 kb swings @ 70#/53
25 burpees
15 kb swings @ 70#/53
250m row
-rest 12 minutes- x 3
*unbroken and speed out of this one. All out efforts, no pacing.
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Running testing :
*done at separate session
Test Set 1
1. Warm Up
This week it is on you. Think back to what I have given you each week for a warm up. Assess how it felt and was it enough or too much of a warm up.
2. Main Set
800-600-400-200 repeats. These are run all out. Record your times for each repeat. The recovery is 3-4x your work interval. This allows you to be completely recovered. Focus on your mid foot strike and keep the rate up.
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3. Cool Down
1 mile easy
– [x] 3 rds (4:48, 4:51, 4:47)
250m row
15 kb swings @ 70#/53
25 burpees
15 kb swings @ 70#/53
250m row
-rest 12 minutes-
*unbroken and speed out of this one. All out efforts, no pacing.