a good rule of thumb for Z1 pace is to maintain a HR between 120 135bpm W12D1

A good rule of thumb for z1 pace is to maintain a hr

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- a good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm W12/D1 W12/D2 W12/D3 W12/D4 W12/D5
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Build to a 1RM Front Squat; rest as needed + Build to a 1RM Press; rest as needed + AMSAP Side Bridge L; 1 attempt; rest 3min AMSAP Side Bridge R; 1 attempt 10km Run for best possible time Build to a 1RM Push Press; rest as needed + Build to an 8RM RFESS @ 3010; rest as needed Run 30sec @ 90% effort Walk 30sec x 15 5 Rounds for best possible time: 12 Wall Walks 12 Burpee Pull-Ups Run 200m notes: - ass to grass on front squat - no hips involved in the press - dig deep on the side bridge notes: - Warm up well for this, Run 10min easy, w/ some light sprints for the last 10sec of each minute, followed by 10 minutes of lower body dynamic mobility notes: - RFESS: notes: - goal is the exact same pace for each set of running +/- 1 second notes: - find a pace and stick to it, keep grinding through, avoid taking long pauses during wall walks
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  • Spring '16
  • Poli
  • Rule of thumb, Bodyweight exercise, Side bridge

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