All at your 2 km pace with 1 minute rest after each interval
250m/250m
500/400m
750/650m
1000/800m
Rest 4 minutes then back down!
1000/800
750/650m
500/400m
250m/250m
All at your 2 km pace with 1 minute rest after each interval
250m/250m
500/400m
750/650m
1000/800m
Rest 4 minutes then back down!
1000/800
750/650m
500/400m
250m/250m
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows