Strength #1 - Week 3 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 11 of 25
Mesocycle: Strength #1
Minicycle: Week 3 of 3

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.

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A) HIIT

5 x 3min Rounds FIIT

Start on Rower or Air Bike, but alternate machines each round.

1min5sec Medium (3:00 - 1:55)

50sec Hard (1:55 - 1:05)

1min5sec Easy (1:05 - 0:00)

1min Rest/Transition

*Easy = Lactate Zone 2 = 4hr Race Pace

Medium = 20min Time Trial Pace

Hard = Fastest Sustainable Pace for the Prescribed Distance or Time

Article: MovementLink’s Cardio Pacing Tables

----4min Rest-------

B) Core

4 x 4min Rounds FIIT

10 Plank Up-Downs

20 Flutter Kicks

30 Russian Twists

40 Swimmer Kicks

50 Mountain Climbers

Rest with remaining time