19 Aug 2015- Wednesday

Run Option 

3x400m under 1:45/ Rest 2-3 min
4x200m under :45 sec/ Rest 1:30  
4x100m under :20 sec/ Rest 1:00

Long Run Option 

3x1mi Repeats; Start each mile every 10 min, whatever you have left in the 10 min is you rest time.  

Ex:  If your first mile is completed in a time of 7:05 you will have 2:55 rest

 
Row Option  

1x2:00min; Rest 2 min 

1x3:00min; Rest 3 min

1x4:00min; Rest 3 min 
Goal Pace= 2min/250m

1x3:00min; Rest 2 min

1x2:00min; Rest 1 min

1x1:00min;

Goal Pace= 1:45min/250m 

 
Ruck Option  

1/4 mi repeats x 6-10.  Goal time <3:00min, Rest 3:00 min between reps, complete core circuit option

  
Body Weight Option Body Weight Ladder

Complete as many Rounds until failure; 

Round 1= 1 pull up, 2 dips, 3 situps

Round 2= 2 pull ups, 4 dips, 6 situps

Complete up to 20 Rounds

Pullups 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20

Dips 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40

Situps  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 33, 36, 39, 42, 45, 48, 51, 54, 57, 60

 KB Circuit- Pinnacle

A.   SKB Dead Swing x 5 L/R

       SKB L Cycle Swing x 5 L/R

B. SKB Dead Clean x5 R/L

     SKB L Cycle Clean x 5 L/R C. Dead Clean and Press x 5 L/R

     L. Cycle Clean and Press x 5 L/R

D. (Perform all Left then all Right)

     High Pull x 5

     Half Snatch x 5 (bring down to shoulder)

     Full Snatch x 5

E. Dead Clean + Rack Squat x 5 L/R

     L. Cycle Clean + Squat x 5 L/R

     SKB Swing + Squat x 5

F. Windmill x 5 L/R

     Figure 8 to Hold x 10

     SKB Sumo DL x 10 ea Arm