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Thursday, January 3, 2019

  Thurs 1/3/19
Mobility: Chest/Shoulders
Strength/Skill: Bench Press 5x3 with a pause on the chest
on the 1st rep building up to an RPE 8 by
the final set
Met-Con: "Tempo Run"

500m Run @ RPE 5 or 50-60% MHR* (should be
able to hold a coversation)
15 Push-ups
500m Run @ RPE 5
15 Air Squats
500m Run @ RPE 5
:60 Plank
500m Run @ RPE 5
15 Push-ups
500m Run @ RPE 5
15 Air Squats
500m Run @ RPE 5
:60 Plank
500m Run @ RPE 5

*If you have a heart rate monitor, you can use it
for pacing. Calculate Max Heart Rate
(220 - age = Max Heart Rate)
Additional
Optional
Accessory
Work:
Belt-Loaded Weighted Plank (straight arms,
between two boxes): 2x60 seconds
Landmine Rotations: 2x10 each
SB V-ups with ball transfer between hands
and feet (stability ball): 2x10
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 10 sets at 90% of
max avg. watts
.