Strength #2 - Transition Week - Friday

Picking up a bucket of nails someone randomly dropped on the street just outside the gym!

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Upcoming Events

Macrocycle: “There’s Something About Mary-thon” - Week 17 of 25
Mesocycle: Strength #2 Transition
Minicycle: Week 1 of 1

 
 

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

A) HIIT

2 Rounds* FIIT
1min Medium 8:00 - 7:00
3min Hard 7:00 - 4:00
4min Easy 4:00 - 0:00
1min Rest

*Starting on either the Rower or the Air Bike for the first round,
then switch to the other machine

*Easy = Lactate Zone 2 = Fastest Talkable Pace / 4hr Race Pace
**Medium = 20min Time Trial Pace
***Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.

Article: MovementLink’s Cardio Pacing Tables

----5min Rest-------

B) Core

3 Rounds FIIT (17min time cap)

10 Single-leg Deadlift left

10 Single-leg Deadlift right

30 Russian Twists

30 alternating Glute Bridge Marches

30 Penguin Taps

30 Flutter Kicks

1min Rest

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