Training Week 13: November 11 – November 17 RACE WEEK

Congratulations on making it through all of the training!  It’s race week, which means training will be scaled back to allow your bodies to recover.  Don’t do excess stuff because you feel like the programmed training might not be “intense” enough.  Instead add in extra mobility work so you will be primed and ready to go come Sunday.

Monday

Back Squat 70% x 5 x 2

30 Minute Run; comfortable pace, I’m not looking for high intensity

 

Tuesday

20 Minutes on either airdyne or rower

APRAP 10:00 at an easy pace
100′ prowler push +50lbs.
10 Russian Swings 35lbs.

 

Wednesday

RDL 3 x 3, use 20lbs. less than last week

Chin-ups; same as last week

4 x 400m; not all out effort, shoot for a good consistent pace each round

 

Thursday

Rest

 

Friday

20 Minutes on Airdyne or rower

5 Sets no rest:
5 Push-ups
10 Squats
10 Back Extensions

 

Saturday

Mobilize

 

Sunday

Big Sur Half!

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2 responses to “Training Week 13: November 11 – November 17 RACE WEEK

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