General Warmup and Mobility
1 Mile Run
50 Box Jumps 24″/20″
50 Deadlifts 185/135
800 Meter Run
35 Box Jumps 24″/20″
35 Deadlifts 185/135
400 Meter Run
20 Box Jumps 24″/20″
20 Deadlifts 185/135
The first thing you will notice is the very high volume of deadlifts. Scale wisely in both matters of load and reps.
30, 20, 10 with Rx weight or 135/95
The lower reps and weight will allow for a higher sustained heart rate which is something most of need more of. Of course, ape shit strong never hurt anybody.
For variety alternate running on the street and treadmill and use the rowers or assault bikes.
The Rx equivalents are as follows.
1 Mile Run, 2000 row, 4000 bike
800m Run, 1000 row, 3000 bike
400m Run, 500 row, 1000 bike
We have also run a lot this week and will be doing assessments next week so if you are sore in the lower extremities at all scale the distance of the runs by half or even fourths.
Carbs and Nap
NEW MACROCYCLE AND TESTING ON MONDAY