Wednesday CF WOD – Running Intervals

21 Mar
0

Programming Notes

So first up is deadlifts, same rep scheme as 2 weeks ago except finishing on a heavy 4 reps for the day. Should be more than last time.

Then the dreaded running intervals. This is a continuous workout so your only rest is walking between hits. Starting with alactic, into lactic, then some aerobic hits to finish. Grim times!

A) Warm Up

10-15 Mins

3 Min Aerobic, Thoracic Extension, Pigeon Bands, Supine Twists, Mini Band Activation, Inchworm, 5-10 Minutes Running Drills Coaches Choice.

B) Strength

15 Min Cap

Every 2:30 for 10 Minutes…

Deadlift @ 10X1; 8-6-4-4

Aim for the highest load per set that’s possible for you (with good form) today. The last set of 4 should be heavier than the first set of 4.

C) WOD

Running Intervals @ continous effort...

5 x 100m @ ALL OUT effort : 100m walk

5 x 200m @ Very HARD effort : 200m walk

10 x 200m @ Moderately HARD effort : 100m moderately easy jog

D) PM Session

Main set

A. No feet snatch + snatch – 15 x (1+1) @ 65%+, go every minute. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. Hang clean – (12 – 15) x 1 @ 70%+, go every 75 seconds. Start @ 70%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.


2. Strength

A. Alternate (1 set of each movement for 4 rounds) A1. Front squat, aim for the highest % (within the prescribed % range) that’s possible for you (with good form) today, rest 1 minute before A2 1 x 5 @ 82-84% 1 x 4 @ 84-86% 1 x 3 @ 86-88% 1 x 1 @ AHAFA

A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA (increase load from last week), rest 2 – 3 minutes before A1

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