Tuesday, 081517

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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

1 thought on “Tuesday, 081517”

  1. – [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.

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