Tuesday, 21 August 2012

STRENGTH:

Box squat 50% 2 x 12

(based on 13 August 1RM number)

 

CFE STRENGTH & CONDITIONING WOD:

10 min AMRAP

12 Push Press 95/65#

15 Wall balls 9/5kg

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery.

Single-Sport (SS):

Tabata: 8 rounds of 20 seconds on, 10 seconds off

Choose ONE of the following sports:

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (TUE): 8 x 20:10 utilize high damper setting

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water

Bike (WED): 10 x (0:30 on, 0:30 off)

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Post sport and distance(s) to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.

 

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