Lift and Run Pacing!

 

CORE:

1 set of Band Anti-Rotational work

:30-:40 each side

 

STRENGTH/POWER:

2 Rep Squat Clean (1 Hang Squat and 1 Squat Clean from the Floor)

* Work up steadily and relatively quickly based on how things feel… Go heavy as technique will allow!

* 50, 65, 80, 85-90, 90-95, 95-100% (Optional… 96% + for 2 reps is a rep max PR)

 

WORKOUT:

** Goal is to run nearly identical 800m times for this one

800m Run (Scale distance if this first run will take you longer than 5:00)

10 Rope Climbs (Jump permitted, scale to lower climbs, adjustments or 2 seated+4 air squatsx10 rounds)

800m Run (Try to match your time for your first run within 15-20 seconds or less!)

(17:00 cutoff)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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