Endurance
Run 5km
Possible training:
- Run 40 minutes at easy pace
- 2 x 1.5 mile run; Rest 3:00
- 25 minute “Fartlek” run
- Fartlek – 5 x 4:00 easy run, 1:00 hard run
Heavy
“Open 13.1”
17 Min AMRAP
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Snatches (210/120)
Bodyweight
“J.T.”
21-15-9
Handstand Push-up
Ring Dip
Push-up
Strength
3 RM Deadlift
Possible Training:
- 10×3 Dynamic Effort Deadlifts @ 50% 1 RM; Every 1:00
- 5×3 Tempo Deadlifts; Start @ 65% and work up; pause 5 seconds just below knee and 5 seconds to descend
- 5×3 Deadlifts; Start @ 80% and work up
Strength Next Month:
3 RM Strict Press
320 Gym 