Name: Playbook - Erik Bartell - W3/D1 60-30 Run Intervals
Uploaded: 2022-05-15T20:11:41.056Z
Duration: 50 min
Description: W3/D1 60-30 Run Intervals

Today we have a higher intensity workout to kick off our week on a high note!

Our intent today is to work on our VO2 Max to increase our maximum output and get our bodies used to moving under a weighted vest.  As usual, we'll start with a Dynamic Warmup to prep the body for movement -- be sure not to skimp on this warmup today! We'll  jump straight into some interval work and  follow that up with an upper body strength focused grind. Then we'll throw on our body armor/weight vests and do it again. Focus on keeping good form and technique throughout!

Push yourself today! 

*If you don't have body armor or a weighted vest, use a backpack/hiking pack with weight.*

Overview:
Dynamic Warm Up
60/30 Intervals
Push Ups and Pull Ups
60/30 Intervals - With Vest
Push Ups and Pull Ups - With Vest

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

1min Slow Aerobic Work (RPE 2-3)
6x WGS to Iso Lunge (3 each side)
6x WGS to Counter (3x each side)
6x Inch worms

Pick an aerobic activity!
Run. bike, row, assault bike, jump rope, etc.

Slow Aerobic Work (RPE 2-3)

1. Start tall reaching overhead. 
2. Spine curl down reaching for the toes, allowing the knees to bend only as needed to make contact.
3. Walk hand over hand into push up position.
4. Take a high step to the outside of one hand. 
5. Reach that same hand toward the  ceiling and take a rotation. 
6. Breathe here now.

High Reach to WGS

1. Starting from the high step and WGS, return both hands to the floor and center your weight evenly between both feet.
2. Slowly lift both hands off the floor, keeping the rest of the body as low to the floor as you can (in a split squat) 
3. Reach overhead. 
4. Breath

WGS to Iso long Lunge

WGS to Counter

1. From a front plank, begin walking the hands back towards the feet.
2. Slowly stand.

Inchworm Walkback

Dynamic Warm Up

Ideally we want this portion to be done in a field, on a track, or any other flat terrain but a treadmill can work if needed.

* The goal here is to  run at  a speed that is faster than what you can maintain and be able to recover at a slower speed (but not stop/walk)
* Try to do this on a flat surface like a track or generally flat run path. 
* You SHOULD be slightly tired after each run
*  You should be able to hold a conversation or breathe easily by the end of each jog

This run should be at a pace you struggle to maintain for more than a minute.

60 Sec Run (RPE 7-8)

This jog should be at a pace you can maintain indefinitely.

Jog (recover) (RPE 1-2)

60-30 Run Intervals

Pick a pace and break these up as needed.

Push-ups (RPE 4-7)

Pull-ups (RPE 4-7)

Adjust your weight vest/body armor/backpack to weigh approximately 5-10% of your bodyweight.

The goal today is to begin to familiarizing your body with moving under load. Take mental notes of how it impacts your pace and technique.

*These interval paces should be slower than the unloaded intervals we just did*

This run should be at a pace you struggle to maintain for more than a minute or so.

*Weight should be 5-10% of your bodyweight*

Run (with vest/weight) (RPE 7-8)

This jog should be at a pace you can maintain indefinitely. 
Do not take off the vest.

Jog (vest/weight) (RPE 1-2)

60-30 Intervals with Weight

Push-ups * W/ vest

Pull-ups W/ vest

W3/D1 60-30 Run Intervals

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W3/D1 60-30 Run Intervals

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