Wednesday August 3rd, 2016

Aerobic Capacity Week 15

 

Run-
400 meter jog

-then-

3 Rounds
Bear crawl
10 cossack squats
Punter kicks
10 air squats

-then- 

8x400 at (5-10 seconds faster than your current 5k pace)- 200 meter recovery between efforts

-then-

Cool down and mobility

 

Bike-

5 minute warm up
2 minutes at 90 RPM
2 minute at 110 RPM
2 minutes at 90 RPM
1 minute easy

-then-

5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM
5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM
5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM
5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM
5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM
5 minutes at 100% 90+ RPM
2.5 minutes 50% 70-75 RPM

 

Row-
4 rounds
100 meter row
10 Air squats
10 KB swings
10 cossack squats

-then-

10x250 meter row- hard effort with 100 meter easy recovery

-then-

Cool down and mobility

 

Swim- 

750 warm up (include drills and kicking)

-then-

6x300 hard efforts with 50 easy recovery

-then-

200 cool down