We’re headed to the track at Clemente Field on Tuesday for some good old fashioned interval training. We’ve done rowing, as well as other metabolic conditioning interval work in the past, and you’ve seen how effective it can be, so tomorrow we’re going to do it with sprinting. When we say run, we mean all out, everything you’ve got, to cover that distance as quickly as possible. Running long distances, especially if you’re not pushing the pace, will not make you better at shorter distances. Sprints, like the ones we’ll be doing tomorrow are great for helping to peel seconds off of runs of any distance. If you’ve got a stopwatch, bring it.
April 13th, 2010
Skill: 2 rounds:
10 Overhead squats
5 Handstand push-ups
3 Turkish get-ups each side
5 Moon the sky
3 World’s greatest stretch each side
WOD: 4 x 400m run
Rest 90 seconds between attempts
Strength: 5 x max rep dead hang pull-ups
Rest 60 seconds between attempts
Programming Note: There will only be 2 classes Thursday, April 15th, at 6:30 AM and 6 PM. These will be similar to the invasion workouts, in that there is no attendance cap, and you don’t need to sign up. Be sure to keep checking the blog for any additional scheduling updates.