Thursday 12-14-23 Workout Of The Day
A.
E4M 3
Back Squat 5-3-1
B.
5 Rounds
24/30 Kcal ECHO intervals w. 1:30 rest (unless partnered)
Part A. is our final 5-3-1 in our squat cycle. Next week we’ll have a chance to find a true single front and back squat Tuesday and Friday hitting a 1-1-1-1-1. Today aim for a 75%, 85% & 95% if possible OR go by feel for your 5-3-1.
Part B is a build on our 400 and 500m repeats from the previous two weeks BUT on the ECHO bike. Perform a 24/30kcal bike (set your kcal target to count down) and aim for consistent times or at least one second faster / round if possible. Let your coach know your time for each round.
In busier classes, share the bike and rest while your partner is working 🙂
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