Monday September 19th, 2016

Aerobic Capacity Week 22

Run-
WU: 400m Run

-Then-

4 Rounds of
Bear Crawl down
10 Cossack stretches
Reverse bear crawl back
10 Air squats

-Then-

Find a hill that takes you 1-2 minutes to get up
Run up the hill at 80%
Jog back down for recovery
Run up the hill at 90%
Jog back down for recovery
Run up the hill at 100% sprint
Walk down the hill to recover
Repeat 4 more times

-Then-

400m slog to cool down

 

Bike-
WU: 5 minutes easy spin
1 minutes at 95 RPM
1 minutes at 110 RPM
1 minutes at 95 RPM
1 minutes at 110 RPM
1 minute easy spin

-Then-

5 x 5 minute hill climb- begin climb at 75% increase over 5 minutes to 100%
5 minute recovery @ 60% in between climbs  

 

Row-
Wu: 500m easy row

-Then-

3 rounds of:
Lunge with a twist down
Punter Kicks back
10 KB swings
:30 Goblet hold

-Then-

6 x 500 meter build up rows- start at an easy pace, increase your pace each :60.  After each 500 row easy for 100m before you start your next effort.

 

Swim-
WU: 250m swim
100m kick
100m pull
100m swim

-Then-

6 x 200m swim build ups- start each 200m easy and end hard.  You will then swim 50m easy as a recovery before the next 200m build up.

-Then-

150m Cool Down