Friday, April 5th

1. Deadlift. Building to a moderately heavy single at the end of three waves of ascending weights. Following, a single set of 10 reps. 2. Body Armor. Building strength and resilience through accessory movements. 3. Conditioning. All legs and lungs today today.

A.

STRENGTH:

Every 2:00 for 7 Sets:

Deadlift 3 x @ 70% 1 x @ 77% 3 x @ 70% 1 x @ 82% 3 x @ 70% 1 x @ 87% 10 x @ 65%

B.

METCON:

In Teams of 2, for time:

10 Rounds (5/person)

400m Run

*If unable to run, complete:

500m Run

20 Calorie Bike

Athlete’s will alternate their 400m runs. There will be a 1:1 work/rest ratio today.

Pacing wise, we naturally can lean into these intervals with intensity. Moving in with the intention "to go hard", often ends with a slowing when we need to. If we need to slow, that by definition is when we have mis-paced. Although this plan may change dramatically, having a plan is a beacon we can track towards.