Relaxed shoulders!
Steady breathing!
Steady pace!
Remember the journey and enjoy the payoff!
Week 24, Day 1 - Recovery 1
Not for time, slow and steady
3 rounds
15 deadlifts
15 pushups
15 body rows
15 swings
15 ghd situps
15 hip bridges
3 rounds
15 deadlifts
15 pushups
15 body rows
15 swings
15 ghd situps
15 hip bridges
Week 23, Day 4 - SC 10
Skill:
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 17, Day 4 and post times to comments.
Jump Rope
set timer for 10 minutes
*do as many as you can, singles double, one foot, runners - all good, anything goes
Conditioning:
5 Rounds for time...
Row 500 meters
30 Swings (men 53 lbs, women 35 lbs)
30 Jumping Lunges (15R/15L)
Compare to Week 17, Day 4 and post times to comments.
Week 23, Day 3 - LI 6
Run
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 17, Day 3 and post times to comments.
4 Rounds of...
1200 meters
*6-10% Incline!
**1:1 ration of work to rest (rest how long it takes to finish interval)
Compare to Week 17, Day 3 and post times to comments.
Week 23, Day 2 - SC 9
Skill & Strength:
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 17, Day 2 and post load and rounds to comments.
Weighted Good Mornings
5,5,5,5,5,5 (increase the load for each set of 5)
Conditioning:
AMRAP: 20 minutes (as many rounds as possible)
5 Deadlifts (men 115 lbs, women 80 lbs)
10 Burpees
5 DBL DB Thrusters (men 30 lbs, women 20 lbs)
Compare to Week 17, Day 2 and post load and rounds to comments.
Week 23, Day 1 - SI 6
Row
10 Rounds for time...
300 meters
*60 second recovery
Compare to Week 17, Day 1 post times to comments
10 Rounds for time...
300 meters
*60 second recovery
Compare to Week 17, Day 1 post times to comments
Week 23 Schedule
On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2.5 hours recovery
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2.5 hours recovery
Week 22, Day 4- SC 8
Skill:
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 16, Day 4 ad post weight and reps to comments
Front Squats
5,5,5,5,5,5 (increase the load for each of the six sets if possible)
Conditioning:
3 Rounds for reps
1 minute - Row (calories) *1 cal = 1 rep
1 minute - Wall Ball (men 20 lbs, women 14 lbs)
1 minute - SDHP (men 1.5 pood, women 1 pood)
1 minute - Box Jumps
1 minute - Push Press (men 55 lbs, women 35 lbs)
1 minute rest
*No rest time between each station!
*max total reps
Compare to Week 16, Day 4 ad post weight and reps to comments
Week 22, Day 3 - LI 5
Run or Row
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 16, Day 3 and post times distances to comments
5 Rounds
12 minutes Time Trials
Rest 3:00 between rounds
*(runners) If distance is not greater than "Week 3 LI" - the penalty is 50 Burpees, 100 Squats.
Compare to Week 16, Day 3 and post times distances to comments
Week 22, Day 5 - SC 7
Skill:
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 10, Day 2 and post reps and time to comments
Pushups
3 x max reps (90 sec recovery)
Conditioning:
3 Rounds for time...
Run 800 meters or Row 1000 meters
50 Situps
50 Hip Extensions
Compare to Week 10, Day 2 and post reps and time to comments
Week 22, Day 1 - SI 5
Run
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 16, Day 1 and post to commets
3 min ON, 1:30 OFF
4 min ON, 2:00 OFF
5 min ON, 2:30 OFF
6 min ON, 3:00 OFF
7 min ON, 3:30 OFF
8 min ON, 4:00 OFF
9 min ON.
*Max accumulated distance
Compare distance to Week 16, Day 1 and post to commets
Week 22 Schedule
On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance 23
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance 23
Week 21, Day 4 - SC 6
Skill:
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 15, Day 4 and post load and times to comments.
Weighted Lunges
3 x 8 steps (4L/4R)
*hold weights anywhere you'd like, but make it as heavy as possible.
Conditioning:
As Many Rounds Possible in 20 minutes (AMRAP)
5 Pullups or 12 Body Rows
10 Pushups
15 Squats
Compare to Week 15, Day 4 and post load and times to comments.
Week 21, Day 3 - LI 4
Run
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 15, Day 3 and post distances to comments.
5 Rounds of...
9 Minutes Time Trials
Rest 2:00 between Rounds
*These are three 9 minutes all out efforts (we expect the distances you covered to decrease dramatically if you're doing it right).
Compare to Week 15, Day 3 and post distances to comments.
Week 21, Day 2 - SC 5
Skill:
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Compare to Week 15, Day 2 and post load and times to comments.
Sumo Deadlifts
5,5,5,5,5,5 (try increase the weight each of the six sets)
Conditioning:
3 Rounds for time...
Row 500 meters
21 Burpees (Don't forget the pushup)
Run 400 meters
Compare to Week 15, Day 2 and post load and times to comments.
Week 21, Day 1 - SI 4
Run
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 15, Day 1 and post distances to comments.
5 Rounds of...
8 Tabata Rounds (20 seconds ON, 10 seconds OFF)
Rest 3:00 after the first 8 Rounds, and another 3:00 after the second 8 Rounds
*Use a steep hill if possible
**If you're using a treadmill use 10% incline
***If the hill isn't long enough just to your best. If it has to be flat then so be it, just be fast!
Compare to Week 15, Day 1 and post distances to comments.
Week 21 Schedule
On the Agenda...
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 2.5 hour tempo run
Short Interval 4
Strength & Conditioning 5
Long Interval 4
Strength & Conditioning 6
Practice Distance: 2.5 hour tempo run
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