2 rounds

A1. AMRAP 6
400m SkiErg
6 Squat cleans @ 83/61kg

A2. AMRAP 6
400m Row
8 Push jerks @ 83/61kg

– Rest 2:00 between AMRAPs –

– Rest 4:00 – 6:00 before part B –

*B) 2 sets of 12 Interval*s
0:30 Air bike
0:15 @ rest

– Rest 2:00 between sets –

Session overview. Mixed Threshold + aerobic capacity intervals. We are continuing with threshold intervals to start and then VO2max micro-intervals as part B. This week things are a bit more blended in part A due to heavier weights on the barbell.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 4 x 6 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 7-8/10). Maintain consistent pace/power throughout the intervals.
Effort (B). 3 sets of 10 x 0:30 intervals w/ 0:15 rests @ VO2max Intensity.
Feel (B). Hard, difficult to speak more than 1-2 words per breath (RPE 8-9/10). Aim for repeatable pace/power for each 0:30 interval.
Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SkiErg/Row → 800m BikeErg or 30/24 (cal) Air bike
Squat cleans/Push jerks → 70/47.5kg → 61/43kg
Air bike/Run → BikeErg, SkiErg or Row for calories