P
A. DL 4×4 @ 65%
*deadstop DL, reset each rep
DL 4×4 @ 70%
*touch and go reps
B. @ 0:00 200m run + 3 DL
@ 2:00 400m run + 6 DL
@ 6:00 600m run + 9 DL
@ 12:00 200m run + 3 DL
@ 14:00 400m run + 6 DL
@ 18:00 600m run + 9 DL
@ 24:00 200m run + 3 DL
@ 26:00 400m run + 6 DL
@ 30:00 600m run + 9 DL
*225/155
Extra: Weighted sPU [15]
Base your rep scheme off the u/b sPU test
*5-9 reps = 3-2-1-1-1
*10+ reps = 4-3-3-2-1
*Build weight each set
F
A. q(2:30) x 6
5 DL
*continue your DL progression of adding 5lb per week to each set
*recovery paced bike between sets
B. @ 0:00 200m run + 3 DL or heavy KBS
@ 2:00 400m run + 6 DL
@ 6:00 600m run + 9 DL
@ 12:00 200m run + 3 DL
@ 14:00 400m run + 6 DL
@ 18:00 600m run + 9 DL
@ 24:00 200m run + 3 DL
@ 26:00 400m run + 6 DL
@ 30:00 600m run + 9 DL