AM
5x3 min airdyne; rest 3min bt sets
-effort is above your 300fy score pace per minute by 3-5cals
+
2x(200m run x 5) with 1 min sendoffs
rest 5 min between series
2x(800m x 2) rest 3 min bt sets and 6 between series
-efforts are 90%-based off of current 800m ability, or if you have jack daniels running formula-R pace for 200s and T pace for 800s
PM
amrap in 5 min @ 90%
7 deadlifts 275
15 wallball
rest 5 min
amrap in 5 min @ 90%
7 hang squat clean 135
15 ring dips
rest 5 min
amrap in 5 min @ 90%
7 kbs 3pd
15 box jump 24in
3mins on airdyne x3 dont know wattage screen is broke.
ReplyDelete200mx4
1000m rowx1 3:39
amrap 1 3+7+11
amrap 2 3
amrap 3 3
oh just about forgot..ive tried the jack daniels formula before and i usually go real hard then stagger around a lot and try to pick fights with everybody..so i decided not to use that.
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