CFFE Final Week + Taper for 2016 Fargo Marathon

May 9, 2016

SI:

Warm Up:

5:00 – 10:00
Skills & Drills:
5:00 – 10:00
Mobility:
< 5:00
WOD:

8 X 300m (.1875 M)

1:00 Rest

 

LI:

Warm Up:
5:00 – 10:00
Mobility:
5:00
WOD:

3 X 800m (.5 M),

3:00 Rest

 

TT:

Warm Up:

< 5:00
Mobility:
< 5:00
WOD:

9,600m (6 M)

 

Saturday 5/14:
CF WOD

 

Sunday 5/15:
20:00 Run

 

Monday 5/16:
Rest

 

Tuesday 5/17:
Lift Heavy
5 X 3 Back Squat @ 70% of 5 X 3 Max

 

Wednesday 5/18:
Helen @ 70% Effort

 

Thursday 5/19:
8 X 200m (.125 M) @ 70%, 2:00 Rest

 

Friday 5/20:
Rest

 

Saturday 5/21:
Race

 

RECOVERY WOD:
GHD Sit Ups (Quads Should Burn, Aggressive Knees)
GHD Hip Ext (Hams & Butt Should Feel It)
KB Swing
Bench Press
Pull Ups

 

All Light – Medium Weight; 3 X 15 or Until Burn; NOT For Time.

 

 

 

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