Mon, 12/31: No 6:30p or 7:30p
Tue, 1/1: 9a, 10a, 11a Only
Strength Cycle: Cycle 3 – Week 4 of 5
5 Back Squat @ 90% of last week’s 5RM
*Shoot for the same weight across all sets. As these have gotten heavier over the weeks, you need to use breath, bracing, and sheer determination of will to get these done!
Run: L: 800m; S: 1200m
Row Cal L: 80/55; Spl: 100/70; S: 120/85
Bike Cal L: 70/50; Spl: 85/60; S: 100/70
50 Hang Power Snatch – L: 75/55; Spl: HSS @ 115/75; S: HSS @ 135/95
35 Pullups; Spl: 40 C2B; S: 50 C2B
*Cap = 15min. We want the first section to take no more than 6min, and the other sections should be around 4min each. You can try small sets with short rest, or big sets with more rest. Tackle this however feels right today.