Week 16, Day 5 - Practice Distance 17

Run
Run 16-18 miles
*If you haven't done 16 before stop at 16, if you have try to push to 18.

Week 16, 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 results to Week 10, Day 4 in comments.

Week 16, 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 distance to Week 10, Day 3 to comments.

Week 16, Day 2 - 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 reps and times to Week 10, Day 2 to comments.

Week 16, 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 10, Day 1 to comments.

Week 16 Schedule

On the Agenda...
Short Interval 5
Strength & Conditioning 7
Long Interval 5
Strength & Conditioning 8
Practice Distance -

Week 15, Day 5 - Practice Distance 16

Run
12 miles (comfortable pace)