Strength: Press (1RM= 165#; "Working" 1RM(84%)= 130#)
Set #1 is 5 reps @ 65% of "working" one rep max= 85#
Set #2 is 5 reps @ 75% = 100#
Set #3 is 5 reps (or more) @ 85% = 115(x12)
Set #2 is 5 reps @ 75% = 100#
Set #3 is 5 reps (or more) @ 85% = 115(x12)
REST 10 minutes
Conditioning:
Run 400 meters for time
Then...
100 dumbbell shoulder to overhead in anyway - 25#
Putting dumbbell down or resting for more than 3 seconds constitutes a 100 meter run. Run penalty meters at the end.
1. 400 meters: 1:46
2. 100 db presses: 4:02
3. 800 meter penalty: 3:42
Total time: 9:30
Cycle One - Week One
ReplyDeleteStrength:
Press (1RM=130#; "Working" 1RM=120#)
Set #1 is 5 reps @ 65% of "working" one rep max = 80#
Set #2 is 5 reps @ 75% = 90#
Set #3 is 5 reps (or more) @ 85% = 105(x11)
Conditioning
Run 400 meters for time, 1:41
then...
100 dumbbell shoulder to overhead in any way - 25# dumbbell
Putting dumbbell down or pausing for more than 3 seconds is a 100 meter penalty run at the end.
600 meter penalty 3:00 minutes