Wednesday, April 17, 2019
Conditioning
Interval 1
800 Meter Run
21 Thrusters @ 95/65
400 Meter Run
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Interval 2
400 Meter Run
18 Thrusters @ 115/80
400 Meter Run
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Interval 3
800 Meter Run
15 Thrusters @ 135/95
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Interval 4
400 Meter Run
12 Thrusters @ 155/110
Work:Rest 2:1
Perceived Effort Pace for the runs: 6-7
Perceived Effort Pace for the thrusters: 4-5
After each interval, rest half the time it took you to complete. For example, if the 800-meter run + 21 thrusters + 400-meter run on the first interval takes you 9 minutes, you will rest 4.5 minutes before starting the second interval.
All thruster work should be done unbroken. If you cannot do the thrusters unbroken, drop the weight. Focus on form and keeping a steady pace.
