Monday February 7, 2011

Nolan on the wall at Planet Granite.

C.A.T. training schedule

Mon: single

Tues: single

Wed: double

Thurs: single

Fri: double

Sat: single

Sun: off

WOD

"Monday repeats: Week 3"

ROMIK focus

- hip flexors: roll out and stretch

Strength

- Front squat 1-1-1-1-1-1; rest as needed, build to a 1RM

MetCon/speed

"10 Hundreds" 

For those of you who haven't completed the 10 hundreds unbroken yet, try again today.  Sprint out 100yds and jog back every minute on the minute for 10 minutes.  If you miss one, take a minute off, and do it again, until you have 10 successful attempts.

If you made it last week, and were really working on your speed in the first 100yds, do this today.

- 10 x 100yd sprints for time; walk back, resting as needed. 

*Working on speed and power more than conditioning here.  Make sure you're nice and warmed up.  

Finisher 

- 3 x max reps K2E; rest 2 min.

Post results and thoughts to comments.