THURSDAY
WEIGHTLIFTING
(SN Pull + SN) 3×2 @65, 70, 75% on a 2:30 INT
directly into
SN 2×2 @80% on a 2:30 INT
*use conservative, goal 1RM
CONDITIONING (training)
Run 2x1200m, Rest 2:00
*goal: same pace as 800s from 10/5/23
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries