Friday 10/23/09
October 22, 2009 in Uncategorized
“fight gone bad dccf style”
3 rounds
push ups
box jumps
push press @ 95lb
medicine ball cleans with 20lb ball
calorie row
rest
* 1 min at each station, 1 min rest between rounds
October 22, 2009 in Uncategorized
“fight gone bad dccf style”
3 rounds
push ups
box jumps
push press @ 95lb
medicine ball cleans with 20lb ball
calorie row
rest
* 1 min at each station, 1 min rest between rounds
ah I was gonna come in tomorrow and work on my boxjumps anyway. perfect.
and I was looking forward to puking in the alley- glad to know I won’t be disappointed…
I was hoping to use my arms this weekend.. perhaps not after this morning..
091023
1 Min Interval Runs (1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec).
Rest/Walk 3 min; Repeat 8 times
This was my 1st time running in 3 months, due to the stress fracture… all of it felt pretty good but my foot told me to stop during the 6th round, so I finished with 2 rounds of 1 min interal rows.
Commentary from OPT: “These runs are increasing efforts from 0-20s (80….100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100…80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed.”
“If you feel 3 min is too much rest, you’re doing things incorrectly
when others prescribe run workouts like this with less rest requiring the highest efforts, it actually does not make sense based on the nervous system and recovery; one CANNOT recover and repeat with the same effort and speed with a 1:1, 1:2 work rest ratio like most prescribe…beware…and if they can, they’re not working hard enough in the efforts or do not have to power to do so…sometimes it is prescribed for conditioning purposes as in row 500m all out, rest 2 min x 4…but this is done with purpose of lactate buffering in mind and not the recovery…most times this is not thought out in interval training…a MAJOR reason why some never get to the 5th gear ever.”
In my never-ending desire to look like Slater (lol) I lifted weights again today.
Bench
DL
Squat
Pavel style
I truly regret my work server being down today. I actually had to get some work done. Anyway, Glad to see the morning class is robust, and this morning was a great workout. I am starting to figure out the whole breathing, and what is getting scary is that I am beginning to understand what Slater is talking about. Sure, I can’t do it, but I understand it, and I get the principals behind it, so when I am lying on the floor in an exhaustive state, I understand why Ben is telling me to get up and do another set/rep/lift/push/pull/step/jump/jog/run/squat/spin/lunge.
Never thought of the whole nervous system angle.
See you in the 9 or 10 class then the snatch (tee heee) seminar..
Ed
Slater, where the hell do you come up with these exercises man? (rhetorical- not sure I wanna know…)