Thursday 011416

Amy, Lindsey, and Gena getting after Helen at the Rooster Crew 6AM group training hour

Amy, Lindsey, and Gena getting after Helen at the Rooster Crew 6AM group training hour

Training;

6 sets @ 90% of all out effort per set;
10 push press
45 sec row/ski/run
rest 2 minutes b/t sets
+
7 minute intermission, including the 2 minute rest from the last set from above
+
passive hang (from PU bar, climbing pipes, or bachar ladder), 30 seconds
rest 15 seconds
kayakers, 30 seconds
rest 15 seconds
x 4 sets

Percentage terminology:

50-60%: recovery pace, super easy, warm up type effort
60-70%: could carry on a conversation, recovery effort - aerobic effort
70-80%: hard to carry on a conversation, fun hard
80-90%: can't carry on a conversation, not fun hard, almost all out but leaving some in the tank
90-100%: top end effort; usually reserved for testing effort

Constantly varied, functional movements AND constantly varied intensity.