ETAC

Work Capacity Experimental Block Week 4
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Session 1: Run, Row, or Ski
S w/u
20-30min Zone 2 Run, Row, or Ski
*Nasal breathing dictates pace

Session Break: 2-3hr minimum, if not possible scale back the lift session

Session 2: Lift
S w/u
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20x Banded reverse hyper
20x Incline DB Row
10x Hanging Knee Tucks
3rds <10min
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Warm up DL
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Below the knee 2sec pause DL
5x @ 67.5% + 15s/ea Banded Pallof Hold
5x @ 73% + 15s/ea Banded Pallof Hold
5x @ 75% + 15s/ea Banded Pallof Hold
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4x5 Weighted Pull-up
4x6s/ea ECC SL Box Squat (if using weight push weight away from chest during descend)
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3x5 GHD
3x15 Banded Face Pull