I. Warmup / Prehab
A. Spend at least 6 Minutes using self-myofascial release techniques on the following muscle groups (30 minutes total): Calves, Hamstrings, Quads, Back, Shoulders
B. Spend the next 15 minutes addressing any nagging areas that are unique to you. This could be in the form of SMR Techniques, Prehab, or Static Stretching.
A. For 15 Minutes @75-80%:
100m Farmer Carry AHAP
20 Calorie Bike
30 Calorie Row
B. For time, complete whatever amount of work you completed in Part A. Intensity should be closer to 95-100% and total time should be 11:15-12:00.
- This is to work on pacing / negative splits. The goal is to learn to come out at a reasonably fast pace on long workouts, and have ability to increase the pace on the back half of the workout. The key here is to feel how hard you can push at the beginning of the workout without exceeding your lactic threshold. Exceeding your lactic threshold early in a workout will make your total time suffer by exponentially slowing your latter splits.
- Think of a 400m race..ANYONE can come out slow and finish strong, but it takes practice to learn to compete during the first 350m and still "kick" more than the competition during the last 50m.