Friday OCTOBER 21st, 2011
WOD
100m sprints for time - 10 rounds
1:30 rest between rounds
Amended this to Rows for two reasons. 1 - it was literally freezing outside, which isn't a great excuse not to workout but I'm calling it acceptable for all out sprint work. 2 - I really need to work on my row and 10 short splits could tell me a lot about how to improve technique to maximize power output.
My times ranged from 20.3 to 18.7 for 100m rows. I also used this opportunity to play with damper settings at 10, 7, and 5. Fastest split was my last.
Warm Up
1:30 rest between rounds
Amended this to Rows for two reasons. 1 - it was literally freezing outside, which isn't a great excuse not to workout but I'm calling it acceptable for all out sprint work. 2 - I really need to work on my row and 10 short splits could tell me a lot about how to improve technique to maximize power output.
My times ranged from 20.3 to 18.7 for 100m rows. I also used this opportunity to play with damper settings at 10, 7, and 5. Fastest split was my last.
Warm Up
- 800m run
- 7 min Hamstring/Glute streches
- 50 box jumps - 20"
Strength
- 7 min Hamstring/Glute streches
- 50 box jumps - 20"
Strength
- 3-3-3-3 Strict Press
95-115-125-135 - weight went up very easy this morning.
Today's WOD seems pretty easy on the surface. I can tell you from experience, it is not. Last time I ran through this workout I really underestimated the recovery and the footwear. I'll wear a more supportive shoe this time and socks that don't slide around in my shoe.
Try to keep your splits within 1 to 1.5 seconds and make sure you pay close attention to the prescribed rest.
95-115-125-135 - weight went up very easy this morning.
Today's WOD seems pretty easy on the surface. I can tell you from experience, it is not. Last time I ran through this workout I really underestimated the recovery and the footwear. I'll wear a more supportive shoe this time and socks that don't slide around in my shoe.
Try to keep your splits within 1 to 1.5 seconds and make sure you pay close attention to the prescribed rest.
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