Saturday: April 16, 2016 (3-6)

DE Upper: (Pick One) Work up to a x3 @7 RPE (Repeat) 4-6% Fatigue
Close-Grip Speed Bench (Bands or Chains):

Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Dumbbell Press:
Dumbbell Push Press:
Dumbbell RS Press:
Dumbbell Seated Press:
JM Press:
RS Press:

1200m, 400m, 1000m, 400m, 800m, 400m, 600m, 400m
3min rest b/t reps
Total: 5200m

Workout Pacing: All “long” intervals are a minimum of 2min/mile slower than your mile PR pace. ALL 400m intervals to be at your mile PR pace or faster.

Workout Objective: The focus of this workout is the 400m fast intervals (with your primary focus on the final 400m). The goal is to hit a total of 1600m at your mile Goal Pace or faster. Do not push the pace on the long intervals.


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