Wednesday 8/21/13

FITNESS 1
Run 3K time trial

Notes:
– prefer a 400 m verified track
– perform ample full body warm up!
– recover with a 20-30 min walk easy pace
– record time

FITNESS 2
Row 60 min for max meters

Notes:
– include BWT in scoring from HERE
– this is a VERY IMPT benchmark test, please take it seriously
– record avg HR if you have it as well

PERFORMANCE
AM
4 sets @ higher load/effort per set:
High Prowler 25 sec
Walk rest 3:35 b/t sets
+
4 sets @ higher effort/set:
Row 25 sec
Walk rest 3:35 b/t sets
+
4 sets @ MAX effort:
AD 20 sec
Rest walk 3 min after set 1, 3:30 after set 2, and 4 min after set 3

PM
As many round in 30 min:
1 rope climb – 20′ leg less
3 MU’s unbroken
5 wall walks
25 wall balls unbroken
50 DU’s unbroken

Notes:
– warm up well for power in AM; hips and lower body!
– show changes in power/set for AM pieces – record distance for row and peak watts for AD
– PM session – record time/rd – show sustainability

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