Thursday

Athletes working through Monday's strength session.  Power Clean + Power Jerk

Stupid Spikes
warmup:
800m run
6x50 meter strides @ approx 70%
2x25m Runtex Drills (high knee, heel kick, skip, lateral shuffle, reverse)


1) 10 rounds
100m sprint every 60 seconds


2) 6 rounds
12x renegade rows (6x each side)
12x 1 arm swings (6x each side)
12x Med ball slam
12x pushups
12x squats


3) 100x situps


Comments:
Fuck me my calves hurt.  I joined the general athletes during the sprint portion and wore track spikes.  Wow.  Wow. 


I love max effort sprints.  It could be the most useful thing to train.  Whether you are trying to catch someone or get away from someone being able to run hard is a damn good thing.  If you are a soldier it could save your life.  IF you find yourself in that rare situation where you are surrounded by zombies or a half dozen overly cocky drunk frat boys a good 100m dash is pretty useful.

When you put a clock to it these get real nasty around the 5th round.  You'll only be partially recovered and mentally you will not be ready for the next effort.  Ignore the desire to rest longer.  We're training recovery here as well so the short rest is part of the session design.  Run hard, like your life depended on it.