Thursday 01/15/2009

Track Workout
1-mile warmup
Work Sets (LT pace): 400m - 800m - 1600m - 800m - 400m

WOD
21-18-15-12-9-6-3 reps of:
SDLHP (65#)
Thrusters (65#)
Pushups

WOD
NavySEALs.com CF WOD
Phase I: Preparation
Dynamic stretch then 100 push-ups

Phase II: Intensity
"For Time:"

21 - 15 - 9
Squat Clean Thruster 95lb
Burpees

Time: 14:02

Phase III: Core Development
3 Rounds (untimed):
30 Weighted sit up 45lb
20 Knees to elbows

Thursday 01/08/2009

Track Workout
W/U: 1 mile easy
Work Sets: 3 x 1,000 m @ LT pace (2:00/400 m)
Times: 4:53/4:56/4:54

Swim Workout
W/U: 500 m easy; 150 m @ 70%
Work Sets: 3 x 300 m
C/D: 500 m (alternating between 100 m with pull buoy/100 m stroke)

WOD
NavySEALs.com CF WOD:

5 Rounds for Time:
30 Box Jumps (24")
20 Thrusters (65#)
10 Deadlifts (185#)

Time: 27:23

***
Need to pop a quick protein snack on the go? Don't reach for protein bars -- while they may be decent on the protein front, they're frequently loaded with sugar and chemicals you can't pronounce. Try jerky instead. Mark's Daily Apple has a nifty recipe for making your own jerky! It'll definitely take a little more time, but you can make a big batch and freeze that. And you'll save some money too!

Sunday 03/09/2008

Track Workout at EMU's Bowen Fieldhouse
W/U:
Run 2 miles easy
Striders 4 x
WOD
3 x 1-mile repeats
2 min rest between rounds
followed by
5 x 400 m sprints
30 sec rest between rounds

WOD
10 rounds of:
- Barbell Complex (2x)
Deadlift
Squat Clean
Push Press
Front Squat
Push Jerk
Back Squat
(Perform 1 rep of each exercise without putting the bar down, and repeat once more.)
- 10 Pushups

***
“The difference between perseverance and obstinacy is that one often comes from a strong will, and the other from a strong won't.”
- Henry Ward Beecher

Sunday 01/27/2008

Track Workout at EMU's Bowen Fieldhouse
W/U:
Run 2 Miles Easy
Stride Practice
WOD
"Broken Mile"
Run 400 m, rest 30 sec
Run 600 m, rest 30 sec
Run 400 m, rest 30 sec
Run 200 m, rest 3 min
Repeat 3 x
W/D:
Run 2 Miles Easy
Stretch

Note: The goal is to maintain a sustainable pace for all the work sets. Push yourself hard, but don't go out firing on all cylinders at the start, only to gas halfway through.

WOD
30-20-10 reps of:
DB Burpee Squat Clean Thruster (30#) - Has a nice diabolical ring to it, don't you think?
BB Jumping Squats (45#)
Situps (on Decline Bench)

Note: The DB burpee squat clean thruster is performed as follows -
Begin standing with DBs at your sides in a low carry position.
Squat down, anchor the DBs on the ground, thrust your legs out behind you and do a pushup. All the while, you should still be gripping the DBs.
Return to the squat position and prepare to clean the DBs.
Making sure you maintain a strong, arched back and perfect alignment, clean the DBs by forcefully extending your legs, your back, shrugging your shoulders - all of which generate momentum that cause the DBs to travel upwards. Drop beneath into a full squat to catch the DBs in the high carry position.
From the bottom of the squat, drive your legs powerfully up to full knee lockout and use the momentum generated to press the DBs overhead to full elbow lockout, shoulders in line with the ears.
Catch your breath, and repeat!