Week Eight of Endurance Work - October 11-17

Monday, October 11, 2010
CF = "Jerry" = Run 1 mile, Row 2K, Run 1 mile

EI = Run 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run

Tuesday, October 12, 2010 
CF = For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Wednesday, October 13, 2010 
CF = 10x2 Bench Press, rest 60 seconds between sets.

Thursday, October 14, 2010
ES = Time Trial: Run: 2.5 miles.  Maximal Effort Required.

Friday, October 15, 2010
CF = 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Saturday, October 16, 2010
CF = Front squat 1-1-1-1-1-1-1 reps

EI (Optional) = Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill

Sunday, October 17, 2010 = REST