Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.)
– Metcon: ”The Cooper Test” is a test of anaerobic threshold. You want to push as hard as you can for the 12-minute time-frame but be mindful of redlining, but don’t try to ”overpace” this one. Denote your total distance completed. Effort should be 85%.
– Strength: Today is the beginning of a pull-up specialization plan. This will be done over the course of the next 3 weeks and will conclude with a test of max pull-ups/chin-ups (Friday 11/2.)
– Metcon: ”The Cooper Test” is a test of anaerobic threshold. You want to push as hard as you can for the 12-minute time-frame but be mindful of redlining, but don’t try to ”overpace” this one. Denote your total distance completed. Effort should be 85%.
B) WARM UP/MOBILITY (3:00 – 15:00)
Run 400 Meters,
Then,
7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechanics.
+
Review Strength Work x 5 minutes.
Run 400 Meters,
Then,
7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechanics.
+
Review Strength Work x 5 minutes.
C) STRENGTH (15:00 – 35:00)
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds with 60s rest between rounds.
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds with 60s rest between rounds.
D) METCON (35:00 – 50:00)
”The Cooper Test”
12 Minutes Max Distance Run
*Score = total distance
”The Cooper Test”
12 Minutes Max Distance Run
*Score = total distance