Wednesday, August 10, 2016

The key to getting strong: lift weights and sprint

Image stolen from Mark's Daily Apple, but I'm not linking to it because it has a pop-up that annoys me.
I was thinking about the simplicity of yesterday's sprint workout. I like it when everyone leaves the gym saying that they had a good workout. I especially like it when everyone came to the gym thinking it would be an easy day.

How hard can 8 sprints be? Surprisingly hard, when you do it right. After yesterday's workout, one member commented that there was no way they could have done 9 sprints. That's the right way to attack this kind of workout - go 100% and leave nothing behind.

We don't do these very often, they surprisingly take a lot out of you - so make sure you take advantage of this kinds of workout when it shows up in the rotation.


deadlift 2x5
1 TGU each side between sets


3 continuous rounds:
run 400m
8 pull-ups
8 push-ups
farmers walk to the red door and back

Endurance Option

accumulate 15 deadlifts at 5RM
1 TGU each side between sets


3 continuous rounds below AeroMAX:
jog 400m
8 pull-ups
8 push-ups
farmers walk to the red door and back

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