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.
Back Squat 70% x 5 x 2
30 Minute Run; comfortable pace, I’m not looking for high intensity
20 Minutes on either airdyne or rower
APRAP 10:00 at an easy pace
100′ prowler push +50lbs.
10 Russian Swings 35lbs.
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
20 Minutes on Airdyne or rower
5 Sets no rest:
10 Back Extensions
Big Sur Half!