20OCT

Ranger v8 W6D2

Today, the run gets progressively faster. On runs where I end on a speed segment, I like to slowly drop the hammer so I hit my faster leg just before I go all out. For instance, if you know your tempo pace is at 7:00, I’d break the 2-mile up like this - 800m 7:15, 800m 7:00, 800m 6:45, last 800m sub 6:30 and then drop to a 5:15 for the final 800 and just hold on. Get after it!

Strength
Pull Up 4x5
Barbell Row 4x12

METCON
5RFT - 10x Power Clean #135 + 10x TTB

Conditioning
2-Mile Easy Run + 2-Mile Tempo + 800m AFAP to close out the run + 5min Recovery Run