R-Endurance
Pick an ‘R’ (only one)…
RUN – 6 x 400m, rest 2:00 b/w sprints
ROW – 6 x 400m, rest 2:00 b/w sprints
RUCK – 6 x 800m with 70 lb., rest 2:00 b/w ruck
*Competitor: As prescribed
*Established: 5 x
*Recruit: 4 x
Tuesday 20150811
Workout
10 sets of 10 reps, Bench Press or Strict Press @ challenging weight...
Rest 60 seconds b/w sets
Next,
10 sets of 10 reps, handstand push-ups (or push-ups)
Rest 60 seconds b/w sets
Conditioning...
6 x 400m sprint w/ 2 min rest* b/w efforts
*7 Burpees during rest
Last,
10 sets of 20 reps, sit-ups
Monday 20150810
Real quick!
If you were one of the guys or gals interested in Accelerate, we are closing up shop in about 24 hours. Don't miss the window if you want to be a part of this program!
CLICK HERE to join an Accelerate Crew
Also, thanks for all the feedback on my periscope adventure for the last workout. I may try it out some more this week, but will be sure to try and smooth out the kinks. If you would like to see anything else on periscope (training related) let me know!
Alright, today's workout!
Strength
In 7 minutes work up to heavy squat clean...
Next,
3 cleans every minute, on the minute for 10 minutes @ 70% of above weight
Then:
In 7 minutes work up to heavy front squat...
Next,
3 front squats every minute, on the minute for 10 minutes @ 70% of above weight
Then:
10 minute run at moderate pace
Lastly...
200 sit-ups...FOR TIME!
Saturday 20150808
Workout
I did something new today...
Have you heard of Periscope?
I'm trying it out right now, so why don't you join me. You'll find today's workout at the link below. I recorded it live, but you can now catch the replay.
CLICK HERE to watch me at the whiteboard giving Saturday's workout.
Friday 20150807
ENDURANCE
Pay attention to the pacing on this one! Try your best to keep your pace.
Running...
1 x 200m (warm-up)
1 x 400m (a little bit faster)
1 x 800m (even faster)
15 x 30 seconds on, 30 seconds off at pacing below...
*Competitor: Pace > 130m per 30 seconds
*Established: Pace > 110m per 30 seconds
*Recruit: Pace > 95m per 30 seconds