29 June 2010
Strength Work
Clean and Jerk 3 sets of 1 rep AHAP
Back Squat & Press (Thruster from the Back squat position) AHAP 4 sets x 6 reps
Romanian Deadlift 4 sets of 6 reps
Rest 2 min between sets
WOD
Warmup
1 mile run easy pace
3 x 20 seconds x 40 seconds rest (6 min mile pace)
1 min work x 1 min rest
2 min work x 2 min rest
3 min work x 3 min rest x 2
2 min work x 2 min rest
1 min work x 1 min rest
Base your work efforts on your 5k pace
1 mile easy pace
Workout courtesy Coach Jon Carlock
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1 comment:
Hound,
Thanks for the kind words, I would have never guessed I had that kind of impact. Its never hard to train people who are motivated and have self discipline. And you always had an abudance of both attributes. The back to basics approach is a great approach, it's the blocking and tackling of conditioning. Recently I had the pleasure of meeting an olympic coach and he's the one who's been providing this weeks WOD. His approach is somewhat different, and so far I have found many take aways. The WODs are intense, but in a different way and his emphasis on quality over quantity is a great way to avoid over training. I always enjoy your post and I hope you will continue to post in the future.MP
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