Monday, 7-27-2015

Monday, 7-27-2015
This week will be used as a transition period into our next cycle. We will use it to refresh the body as well as collect personal numbers.

A) Level 2/1
Build to a heavy back squat for the day using the following protocol: 
Every 90s
Set 1 – 40% x 2
Set 2 – 50% x 2
Set 3 – 60% x 1
Set 4 – 70% x 1
Set 5 – 80% x 1
Then, E2MOM
Set 6 – 85% x 1 rep
Set 7 – Heavier than set 6
Set 8 – Heavier than set 7

B) Level 2/1
Pairs of athletes on each bike, as fast as possible:
5 sets per athlete
20 @assaultairbike Calories, at 100% effort

Level 1
16/12 Calories

GOAL: Build. Your. Engine. 1:2 work rest ratio. ALL OUT effort output, maximum 1:30 work.