[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
Choose Run or Row
Run: 800 meters, 600 meters, 400 meters, 200 metersRest
3 minutes between sets
Total time greater than 19:00/ 20:00
or
Row: 1000 meters, 750 meters, 500 meters, 250 meters
Rest 3 minutes between sets
Total time greater than 20:15/ 21:45
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[tab]Level 2
Choose Run or Row
Run: 800 meters, 600 meters, 400 meters, 200 metersRest
3 minutes between sets
Total time less than 19:00/ 20:00
or
Row: 1000 meters, 750 meters, 500 meters, 250 meters
Rest 3 minutes between sets
Total time less than 20:15 / 21:45
[/tab]
[tab]Level 3
Choose Run or Row
Run: 800 meters, 600 meters, 400 meters, 200 meters
Rest 3 minutes between sets
Total time less than 17:30/18:30
or
Row: 1000 meters, 750 meters, 500 meters, 250 meters
Rest 3 minutes between sets
Total time less than 19:00 / 20:15
[/tab]
[tab]Level 4 Rx
Choose Run or Row
Run: 800 meters, 600 meters, 400 meters, 200 meters
Rest 3 minutes between sets
Total time less than 16:30/17:30
or
Row: 1000 meters, 750 meters, 500 meters, 250 meters
Rest 3 minutes between sets
Total time less than 17:20 / 18:00
[/tab]
[tab]Motivation
On Sunday night I received a phone call from my Father. Unfortunately, my Father and I are not very close. We have become much closer the last few years because I want my kids to know their Grandfather. When I answered the call I asked him if I could call him back in 30 minutes. After a slight pause he began to speak in a tone that I have never heard from him. I feared something had happened to my step-mom. He continued to tell me that he had just learned that his father had passed away. I have never heard my father choked up. I have always wondered what his reaction would be knowing that he was not very close to his father. The funeral will be late next week, but I am headed up to spend a few days with my father. I am hopeful that this event while very sad will bring a change of heart for all those involved. There are events in our lives that shape our very being. I think my Father’s lack of a father figure in his home as a child ill equipped him to be a father. My youthful anger has turned to an understanding. He has made many of the same mistakes. He has a strained relationship with my younger brother and sister. We must break the cycle. I hope that my grandfather’s passing will bring us closer together. Life is precious. Life is good. I have much to be thankful for.
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[tab]Strength
Front Squat or Press
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[tab]Strategy
We last did this workout on February 26th. The workout strategy doesn’t change much. If your goal is to be able to run an 8:00 minute mile then let us practice running faster than that pace. The longest interval today is 800 meters or half a mile. You can run half a mile at a faster pace than you can run one continuous mile.
To run at an 8:00 minute mile pace you will need to do the following:
800 meters in under 4:00 minutes
600 meters in under 3:00 minutes
400 meters in under 2:00 minutes
200 meters under 1:00 minute[/tab] [/tabcontent] [/tabs]
Get More Awesome: 33 Ab Mat Sit Ups & 44 Supermans
