Tue 01MAY18

AM
Warm up
30 sec ON/ 30 sec OFF, mix and match from cyclical to skill
AB
HSW stairs
Row
Pistols
Ski
Triple/double unders
x16 min worth
+
500m Row
rest walk 90 sec
x5 sets- increasing pace every set

1:48, 1:45, 1:42, 1:39, 1:35.9
+
Every 2 min x5 Sets
15 TnG PC- 135#
+
@ Increasing effort per set
1 min DB Snatch- 70#
1 min Burpees
1 min DU
Rest walk 3 min
x6 Sets

Set. SN/ Burp/ DU/ Total
1. 17/ 15/ 68/ 100
2. 19/ 16/ 75/ 110
3. 21/ 16/ 83/ 120
4. 23/ 17/ 90/ 130
5. 24/ 17/ 100/ 140
6. 25/ 18/ 105/ 148

PM
In elevation room
1 min “new pace and style” run like last week, walk rest recovery
x4
+
30 sec HARD effort sprint, accelerate for 5 sec then hang on tight for 30 sec
walk rest off tread 6 min
x 8
(RAN b/t sets 4 and 5)

1. .20km
2. .24km
3. .24km
4. .25km
+
1. .22km
2. .20km
3. .19km
4. .19km
5. .20km
6. .19km
7. .19km
8. .19km