BLACKBOARD – 03 June 2014

Workload: 

A1. Every 90s for 9 Minutes (6 Rounds)
1 Rope Climb
15 Full Extension Kettlebell Swings (70/55lbs)

Then: 

B1. 800m Jog (65% effort)

Then: 

B1. On the minute for 10 minutes: 100m Sprint

Then: 

C1. Cool down Bike or Row for 8 minutes (65% effort)

Notes: Are you prepared to run?  Are you prepared to run at a higher intensity?  Make sure your hammies, internal hip rotation with extension, and ankle ROM looks good.  We also want to make sure you are nice and warm before we hit the 100m repeats.  The 800m jog should be to prime yourself and work on form.

Are your goals clear?

Are your goals clear?

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Comments
One Response to “BLACKBOARD – 03 June 2014”
  1. Dara says:

    Sub 8 romanian deadlifts and 6 lat pull downs, 8 rounds

    totally forgot about the 800m, but did 10 rounds of 30s sprint, 30s walk

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