W.O.D.: H S-INT Day 2 Week 4

Friday, December 21, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH:

ME: Back Squat

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

75 - Sit Ups

Tabata Squats (If you have a weight vest/body armor wear it)

75 - Sit Ups

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6-8 x (1:30 on, 1:00 off)

Bike (THU): 6-8 x (1:30 on, 1:00 off)

Run (THU): 6-8 x (1:30 on, 1:00 off)

Row (THU): 6-8 x (1:30 on, 1:00 off)

Ruck (THU): 6-8 x (1:30 on, 1:00 off), @ 65-85#/Boots/Utes

Post sport, times, distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): 6-8 x (1:30 on, 1:00 off)

Bike (SAT or T/TT): 6-8 x (1:30 on, 1:00 off)

Run (SUN or T/TT): 6-8 x (1:30 on, 1:00 off)

Post sport and times to comments.


Coaching Tools For Running: Part 4


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Comments (13)

Rober Eilers
on Friday, December 21, 2012 at 05:58 am
How Many
How many rounds of Tabatha squats, and what is the best recommendation for rounds of ME?
Kaitlin
on Friday, December 21, 2012 at 07:30 am
RE:How Many
Robert-- Tabata squats is 8 rounds of :20 work :10 recovery.
From the FAQ Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
Wouter M
on Friday, December 21, 2012 at 08:43 am
S&C
WOD rxd tabata squat 146 reps Total time 9:35
brendan
on Friday, December 21, 2012 at 10:55 am
s&c
Rxd 11:31
Ross
on Friday, December 21, 2012 at 11:02 am
WOD
ME Back Squat: Worked up to a 1rm of 210 (PR). Went for 215, but wasn't even close.

S&C: Used an abmat and a backpack with a 25# plate for the squats. 9:19 total time with a tabata score of 13.
Alan Pamayo
on Friday, December 21, 2012 at 11:07 am
Endurance Run
Run 8 x 1:30
Total Distance: 1.99 miles
Jack
on Friday, December 21, 2012 at 11:15 am
WOD
STR: 3x215, 3x220, 3x225, 3x230, 3x230 (focus was getting all the way to the ground, hastrings on calfs.)

S&C: 11:55 12 squats (first round was 18, it went down from there. My legs were/are smoked!)
Ross
on Friday, December 21, 2012 at 02:22 pm
SS Run
Got that in today also. Did it on a treadmill @2% incline. Varied the pace a bit between 5:55 and 5:25. Felt good to go fast.
PLA
on Friday, December 21, 2012 at 03:07 pm
Day 98
Strength (Rx):

315x4
365x2
405x2
420x2
450x1

S&C (Rx): 6:26 (195 squats)
Alan Pamayo
on Friday, December 21, 2012 at 03:16 pm
S&C WOD
ME Back Squat 1RM
315

WOD RX'd w/ body armor @25 lbs
9:45
133 reps
Brad Williams
on Friday, December 21, 2012 at 03:40 pm
12/21/12 WOD
Strength & conditioning only today. Squats- 205,215/5 reps, 225/3 reps, 240/2 reps, 250/Failed.

Did 4 sets of 95lb. Squats/8 reps on Foam Disks to work on stability between heavy sets. Needless to say legs were tired last heavy set.

Circuit- 17,17,18,19,19,20,21,20 for Tabata Squats, 8:21 minutes for time. Wore 20lb. weight vest.

Mobility work after getting to parents for the holidays. That was a hard S&C WOD today.
Cameron
on Friday, December 21, 2012 at 04:52 pm
It's been a while
First workout in a while, SC 9:25 and 135 air squats
Kyle t
on Saturday, December 22, 2012 at 07:40 am
Wod
WOD: 8:15 Rx (8 rd tabata, 2 15# dbs, 17 avg rep)
Comments are closed for this post.