Saturday

Saturday- A.M. IWT Threshold P.M. Run Capacity

A.M.

6 sets

30 sec Wallball, 20#

30 sec rest

30 sec Bike

30 sec rest

30 sec Power Snatch, 75#

30 sec rest

30 sec Row

30 sec rest

30 sec Box Jumps, 30” step down

30 sec rest

P.M.

3 sets

Run 800m @ moderate pace (7:00-7:30 pace)

Rest 60 sec

Run 300m @ hard effort (6:15-6:30 pace)

Rest 3 min

AM: 

WB 15/15/16/16/16/16

Bike 6/8/8/9/8/8

PS 13/12/12/12/12/12

Row 140/142/146/147/150

Box Jump 12/12/12/12/12/12 

PM: 

Done

800m 3:50/4:15/4:08

300m 1:03/1:04/58sec