Monday 10/11

Some more vids of the Lab Rats finding their 1rm after Big 24.  Both of hit their strength standard of 1.25x body weight, they each weigh less than 155. 

7.62
Objective:  Benchmark Work Capacity

Warmup:  4 rounds
200m run
10x pushups
10x situps
10x squat
5x pullups

1) 8 rounds for time
10x sandbag getup @ 80lbs
400m run

2) 2 rounds
Jane fonda Complex each side - 20 seconds each movement
50x shoulder handjob each arm @ 2.5lbs
Pigeon stretch

Comments:
I have been brainstorming on establishing work capacity benchmarks for my athletes.  

I kept the following guidelines in mind.
1) Simple and hard
2) Combine a heavier total body exercise and running
3) Keep the exercise simple - no fancy technique needed
4) Make it hard to "game" or use strategy to do better
5) Have one shorter higher intensity and one longer grind

Today's has 2 miles of running, the same as the APFT then 80x Sandbag getups at 80lbs which I consider the standard in 10 minutes for grown men.  There is no rest and no where to hide.  By the time you start to catch your breath on the 400 you'll see the sandbags waiting for your return. 

Don't skip the gay stuff at the end.  It's good for you.

-Jake