Rest 5-10 Min
800m Run – rest 2 min
400m Run – rest 1 min
200m Run – rest 30 second
100m run – No rest
We are giong to change the squats from progressive load increases up to your working weight, to “sets across” at 85% 1RM. So, do 5 reps at 50%, 3 reps at 60%, 2 reps at 70% and then load up the bar to 85% for the working sets where you will stay for all five sets of 3 reps. This is hard work, so take your time in between sets and recover.
Finish up, rest and then go into the MetCon. You will run, rest a prescribed time, run again and then finish with some fun burpees!
Fight Gone Bad IV is coming up this Saturday! Come on out and fly the CFC flag. You can watch and/or compete. It will be an awesome time. If you haven’t donated, there is still plenty of time. If you have questions, contact Ian or Allison.
The 60 Day Paleo Challenge is one week in! How are you doing with it? Be true and be strict so you can see the true results. If you are not already doing it, I would highly recommned you maintain a food log either on paper or via www.fitday.com . The Fitday site allows you to set up a free account to track your intake and it then gives you a precise graph of food consumption at the end of the day. This is very helpful to dial things in, for yourself now and in the future and for me or Allison if you have concerns. If you have any questions about food choices, please contact us. Remember, money is on the line and you are accountable, so give it 110% !!!