Saturday-December 19th, 2009

The will to win is nothing without the will to prepare.
Dalton

WOD…

5 Rounds of 5 rep max:
Push-press
Back Squat
Deadlift
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Endurance Workout…

TEMPO 85-95%

Anaerobic Endurance Strength and Conditioning Rest Day

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Don’t Stop Here

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