Today we will get “heavy” but within the workout and of course that heavy is relative to your abilities. The goal is to perceive the first load as something you can do touch and go reps with at no real challenge. You can choose to execute singles if you prefer them but the load shouldn’t force it in round 1. As we advance into the longer runs and heavier loads, it is ok if the load demands singles!
400m Run
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*Do movements for 50ft. Progressing forward
– High knee march
– High knee side pull (hand pulls knee’ out to side each rep)
– Walking lunge
– High Knee run
– Butt kick
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3 deadlift
3 muscle clean
3 hang power clean
3 power clean
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Do multiple power clean sets of 3-4 reps building to the heaviest load you’ll do in today’s workout.
RXConditioning:
Run 400m
24 Power Clean (135/95lb.)
Run 800m
16 Power Clean (185/125lb.)
Run 1200m
8 Power Clean (225/155lb.)
Intermediate:
Run 400m
24 Power Clean (95/65lb.)
Run 800m
16 Power Clean (135/95lb.)
Run 1200m
8 Power Clean (165/115.)
Baseline:
Run 200m
24 Power Clean (45/35lb.)
Run 400m
16 Power Clean (55/45lb.)
Run 800m
8 Power Clean (65/50lb.)
*Sub running with an equivalent bike or row if needed due to lower body injury.
3×15 GHD hip extension
*Load can be added for advanced athletes.
