Monday 05.09.22

Royal show arrangements

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Fitness:

A. Back Rack Reverse Lunge: 6s x 10r (OT2.5M)

B. Sprint or Sustain Progressions - Week 5/7

Sustain (Row based)

4 Rounds:

3 minute Row @ 2k pace

2 minutes rest

*Sprint the final minute of your 4th round.

Sprint: (Echo Bike)

5 Rounds:

25 sec Sprint

3:35 rest

Performance:

A. If you are doing the 1RM in Saturday's Weightlifting class: Build to 90% of your 1RM Front Squat for a single

or

If you're not going to be at Saturday's Weightlifting class: 15 minutes to build to a 1RM Front Squat.

B. See Fitness

Sweat:

A. 12 Min alt OTM:

M1: 6 Ab wheels

M2: 12 GHD Bent Knee Hip Extensions

M3: 30 second Moderate Bike Erg

B. Complete at a nonstop/continuous effort:

10 min Run - EN2

5 min A/B or Echo Bike - EN3

5 min Row - Threshold

10 min Run - EN1

*Total Working Time - 30 min

Heart Rate Zone & RPE Chart:

EN1 - 65-75% HR / 65-75% effort / Easy/Nose Breathing Pace

EN2 - 75-85% HR / 75-85% effort / Deep & Steady Breathing

EN 3 - 85-90% HR / 85-90% effort / Short Sentences, "Fun Hard"

Threshold - 90-95% HR / 90% effort / No Talking, "Hard"

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