SESSION 5
Obj: Run Intervals/Pull-ups Use results from SESSION 2
Warm-up:
3 Rounds
400m Run – easy to moderate
pace
2/3x Pull-ups
10x EOs
Instep Stretch
Training:
(1) 2 Rounds
2-miles @ 5-mile interval run table pace.
Rest 5 min.
(2) Pull-ups:
Use 1-min. Pull-up reps from SESSION 2:
Perform the descending percentages one at a time, every 2 min.:
90% of Pull-up reps
80% of Pull-up reps
70% of Pull-up reps
60% of Pull-up reps
50% of Pull-up reps
(3) 2 Rounds
30 sec. Jane Fondas
30 sec. Shoulder Scarecrows
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