SS Tempo/TT 3S Run Long Interval or TT 7-7-13

Learning to fall FPE seminar DK
Learning to fall Endurance Seminar at CFFP
SWIM (SS)
10-15  Minutes Mobility
Clear the T-Spine, Now We Can Start Talking Shoulders
Dynamic warm up
500m easy swim
15-20 minutes drill work
CrossFit Endurance Swimming: Developing Streamline
Follow drill sets with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout.
1500m TT
10-15 minutes cool down

Bike (SS)
10-15  Minutes Mobility
Low Back Ache Quick Test
Dynamic warm up
1/2 mile spin warm up
10-15 minutes Drill Work
3 X 3 different Cycling drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
10M @ 90% of 10M TT pace
10-15 minutes cool down

RUN (SS&3S)
5-10 Minutes Mobility
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Dynamic warm up
800m easy jog
15-20 minutes Drill Work
Running Drills with Brian MacKenzie:Part 5
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
 2 x 5k, recover 5:00-10:00
Hold repeats with 1:00-2:00
10-15 minutes cool down
3S Long Interval or TT
Pick One LI OR TT
LI
Lactate Shuttle:
Perform each set at just short of maximal effort.
5:00 on, 2:30 recovery
6:00 on, 3:00 recovery
7:00 on
10-15 minutes cool down

Row (SS)
5-10 Minutes Mobility
Episode 22: Strong Goats, Orlando Style: Low Back, Hips, and Groin
Dynamic warm up
500m easy
5-10 minutes drill work:
3 X 3 different  Rowing drills of choice
Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout.
2k @ 90% of 2k TTz
Recovery 5:00
2 x 1k at 2k TT pace
10-15 minutes cool down

 

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