COMPETE – 22.12.07

WARM-UP

2 sets:

1:00 row

10 scorpion stretches (slow)

10 table tops (slow)

2 sets:

1:00 row

10 good mornings + hops

10 leg swings/leg

NOTES

Increase your pace on the rower with each passing set. This is your opportunity to figure out the pace you want to start with.

221207

Every 3:00 for 6 sets:

400/500-m row

NOTES

All sets in less than 2:15.

Simple monostrucutral workout to allow for some intensity, but to also ramp down before FGB on Friday.

Stimulus & Goals

Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.

Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!

Strategy

Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.

Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!

SEVERIN

For time:

50 strict pull-ups

100 hand-release push-ups

5,000-m run

– Wear a vest if available (14/20 lb).

NOTES

Stimulus & Goals

35:00-45:00.

7:00 or less on pull-ups.

8:00 or less on push-ups.

Finish the run in 30:00 or less.

Strategy

If you are not consistently using a vest in your workouts, do not use it for this workout.

Don’t push to failure on the strict pull-ups. Try to maintain consistent sets of 3-5 reps with minimal rest between.

Go for broke on the push-up. This is where you can make up some ground. Rest on your knees, not on the floor. It will be hard to breathe/recover with your chest compressed on the ground.

Just start moving on the run and try to increase your pace with each passing minute. Your goal should be negative splits.

STRETCHING

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves