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.
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%
In Teams of 2, for time:
10 Rounds (5/person)
*If unable to run, complete:
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.