There is a similar balance to the conditioning and strength work this week as you’ve seen prior weeks, with a few differences. If you’ve noticed, we’ve spent a lot of time rowing horizontally and building your upper-backs. This work will translate to greater performance with vertical pulls, as you’ll be able to soon see with “Murph” right around the corner.
The times caps should be attainable this week without many having the risk of being “capped.” Monday we want high-output, short rest intervals, Tuesday we are looking for a slower and more consistent pace. Wednesday is a “mixed GPP” piece in the form of a benchmark. Thursday we start a new cycle of Box Squats and perform another new benchmark conditioning piece which will have a similar feel to a CF Open style workout where breathing, pacing, and clearing lactate determine the outcome.
Keep in mind, that all of the low-threshold work lends itself to workouts like this, NOT entirely the high-threshold work like we’ve been made to believe. Additionally, you’ll start to see some opportunities to use “cool down” strategies to facilitate the sympathetic nervous system which promotes regeneration.