Week 18 Schedule

On the Agenda...
Short Intervals (SI) 7
Strength & Conditioning (SC) 11
Long Intervals (LI) 7
Strength & Conditioning (SC) 12
Practice Distance: Run 3 hours tempo

Week 17, Day 5 - Practice Distance 18

Run
2 hour recovery pace

Post distances to comments.

Week 17, 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 11, Day 4 and post times to comments

Week 17, Day 3 - LI 6

Run
5 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 11, Day 3 and post times to comments.

Week 17, 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 11, Day 2 and post times to comments.

Week 17, Day 1 - SI 6

Row
12 Rounds for time...
300 meters
*60 second recovery

Compare to Week 11, Day 1 post times to comments

Week 17 Schedule

On the Agenda...
Short Intervals (SI) 6
Strength & Conditioning (SC) 9
Long Intervals (LI) 6
Strength & Conditioning (SC) 10
Practice Distance: 2 hours recovery