Monday 10/25

Skelator getting strong

Battery Breath
Objective:  Stamina - 60min
Warmup: 3 rounds
10x lunges each leg
10x shoulder dislocates
Hug mobility


Do all back to back.....no rest
1) 1 mile run
2) 6 rounds 
   barbell complex @ 95
   10x wgt situps @ 35
   30 sec plank
3) 1 mile run
4) 6 rounds 
   4x manmakers @ 25
   10x russian twist with medicine ball
   25m farmer carry @ 2x50lbs dumbell
5) 1 mile run


Comments:
So I had the opportunity to design a 2 week stamina cycle for www.militaryathlete.com 
and this is an example of what a gym-based stamina session looks like.  In these sessions we are looking for 60+ minutes of hard work involving multiple circuits and lots of running.  The volume as you can tell is fucking hard core.  Each of these would be considered a short "workout."  Try putting them back to back with no rest for time.

I had a few athletes try this one a few weeks ago with less weight and a shorter run.  Bumping up the loads on the barbell complex and manmakers turned this into a monster.  Last night I had the atomic athletes do this session, maybe 5 of them did it as prescribed.  I called it at 50 minutes, at this point only one athlete had started his last run.  When I said "time" it looked like the gym was littered with dead bodies.  Everyone just collapsed where they stood and lie there panting.

The lab rats finished it between 54-58 minutes.  I though Aaron was gonna dust me cause of the long run but I managed to get a good head start by moving the barbell faster and made it back without a head to head finish.  As I finished the 2nd mile I started getting that battery acid taste in my mouth.  Not quite sure what that is but I think it is a sign that I am working hard, it seems to be common among endurance athletes.  I'll have to do some research on it.


Enjoy this guys.  At least its not 104 degrees outside anymore!