ENDURANCE
Still building the engine....
60 minute bike.
Post distance to comments.
Tuesday 20150714
Strength
In 20 minutes work up to Heavy Front Squat...
Next:
5 sets of 3 reps @ 70%, rest 2 min b/w sets
Conditioning
15 Clean and Jerk @ 135/95
Run 1.5 miles
15 Clean and Jerk @ 135/95
*Scale weight as needed, exercises should remain the same.
Monday 20150713
The EO3 Iron Mile
For time...
Walk 1 Mile
The catch...Put something on your back, whether it is an empty barbell, a barbell loaded to 185, or empty (or loaded) yoke, but make sure it is metal. No sandbags, medicine balls or anything comfortable.
A barbell or a yoke. That's it.
Why?
You'll know why about 400m in... You'll want to quit. You'll start looking for excuses to quit. You'll start blaming me and the stupidity of this programming. You'll feel the pain in your shoulders and upper back, and hey, you may not even get that tired...But you will be pushed.
Once you get past the self-pity and blaming everyone but yourself for lack of mental toughness...you'll know why.
It will be worth it.
Weight...IS UP TO YOU! Challenge yourself.
Have fun!
Saturday 20150711
Strength
Squat
10-10-8-8-6-6-4-4-1-1-1
Warm-up thoroughly. Rest as needed b/w sets and work up to a 1 RM.
Time Trial
As fast as possible...
Run 5K
Cooldown
Slowly complete...
100 pull-ups
100 sit-ups
*Scale as needed
Friday 20150710
Strength
Work up to Heavy Clean & Jerk, 20 minutes
Next
8x3 Clean & Jerk @ 70% of above...
Conditioning
"Karen"
150 Wall Ball shots, 20/10 pound ball
Then:
300sec front leaning rest (top of push-up position)
Then:
Run 800m