Run intervals

3 x 1600m @ 5k pace

– Rest 3:00 between repeats –

5k pace. Use your pace from the 5k time trial from the previous block. If you didn’t do the 5k, aim for a hard but repeatable (emphasis on repeatability) pace. It’s better to start a bit too slow and build up rather than start too fast and fade out.

Overview.Progressing from the previous week to now 1600m repeats at 5k pace. As the distance starts to get longer now, it becomes even more important to be disciplined with pacing from the start.

The 200m repeats are similar to the last block but you can build from a mile to 800m pace this week.

Effort.1600s at RPE 8-8.5/10. These should still feel strong and controlled, not like a time trial. You should finish each rep knowing you can repeat the same pace after 3:00 rest.

Feel.Just like last week for the 1200s, the 1600s should feel like controlled race-pace work. You are running hard, but you should not feel like you’re pushing the pace from the start. The first half of each rep should feel controlled; the second half should take more focus to hold the same pace.

Adaptation.Develops 5k-specific pacing, aerobic strength, and fatigue resistance.

Execution notes.Know your target splits before starting. Keep the first 400m of each 1600 under control, settle through the middle, and avoid forcing the final 400m just to save the split.

Debrief.
– How consistent were your 1600m splits?
– Did your pace feel controlled or forced?
– What went well and what do you need to work on for next time?

Movement options.
If running is not an option, you can do 1800m Row or SkiErg repeats OR 3600m BikeErg repeats with the same structure (5km pace for Row/ski and 10km pace for bikeErg).

EMOM4
1 clean
1 clean bk
1 clean ak
1 tall clean
1 front sq
1 jerk

C&J

Heavy singles
10*1 c&j

Heavy Jerks
5*2

1: 5 squat cleans @challenging weight

2: 10 cal bike erg

3: 1 rope climb / 2 rope lowers

4: 8 alternating weighted box step-ups

5: 10 cal row

6: 8 bar over burpees

7: rest

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 70+%, Go every 1:30-2:00

Back Squat
5 x 3
Goal To Keep Same Weight All Sets

Power Clean

A) Build up to days heavy 3RM (drop and go)

*E2MOM Till failure

B) 3 Rounds:

2min on/1min off:

• 11 Cal Echo
• Amrap PC @80% from 3RM

C) Clean Pull

• 3x3 @100%

Strength

A) 3x Superset:

• 10/10 Bulgarian Split Squat (kb in goblet position)
• 45-60s Chinese plank

*rest as needed

B) 3x Superset:

• 10-15 Romanian DL (Barbell)
• 45-60s Spanish Squat Hold

Core

3-4x for Quality:

• 10-15 Strict T2B
• 30s GHD Russian Twist
• 45/45s Half Kneeling Pallof Press Hold

5-10-15-20-25 reps for time:
• Power Cleans 95/65#
• Wall Balls 20/14#
Goal: 8 min.

8 rounds

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
DB Bench Press weights in the results.

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's