11-6-20 - Front-end Speed

Warm-up: 800/20:00

400 Loosen

8x50 O:Steady K  E:Drill @ 1:00


Pre-Set: 900/19:00

4 Rounds: IMO or O:Fr  E:Str

3x25 as: 10m HL K, 15m Max DPS @ :30

1x75 Build @ 1:15/1:30

3x25 as: 10m HL K + 2 Cycles Fast to easy @ :35


Front-end Speed: 1800/36:00

3 Rounds:

2x50 RQ thru 15m + 35m Best Tech. Fr @ 1:00

2x25 All Out @ :35

2x50 RQ thru 30m + 20m Best Tech. Fr @ 1:00

2x25 All Out @ :40

2x50 RQ @ 1:00

2x25 All Out @ :45

1x150 Best Tech. Fr - Focus on Efficiency - Reset Stroke


Warm-down: 300/5:00

300 easy