Volume is back for this, the 8th WK of the running program. This week’s runs won’t be as quick as the previous week, but you’ll increase distance, building towards completely dominating your 10k time. Your conditioning should be close 70% sustained. Pull 1:50-2:05 and RPM on the AAB 50-55.
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Strength:
Back Squat 10/8/8/6
GHD Leg Curl 10/10/8/8
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Accessory:
Dragon Flag 4x12
Empty Bar Thursters 75reps
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Conditioning:
20min Row + 20min AAB + 20min Row