.
4 x
run x 400m
recover 180 seconds
4 x
run x 400m
recover 180 seconds
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
1 comment:
today was the worst day of training i can remember, ever. lifting heavy weights is fine and dandy but the ability to outrun or catch someone or something should never be discounted or neglected. power on the bar can be impressive on paper and is possibly easier to train, but i want more than decent relative strength. my goals are more well rounded than that. the ability to be able to sprint 400 meters in around a minute and then immediately perform a set of 3-5 squat cleans at 85% 1rm is a much more impressive and functional application of fitness. my hope is to be as well rounded as possible, to be master at nothing but more than capable at everything. right now a major weakness is my ability to run and transition into other movements. the last time i did a workout like this was back on august 22, 2009 and the results were as follows:
8 x 400 / 3:00 rest
1. 1:13
2. 1:14
3. 1:18
4. 1:27
5. 1:25
6. 1:31
7. 1:26
8. 1:23
today's efforts pale in comparison and even though my first run was quicker i wasn't able to maintain anywhere near that pace. i wanted to quit after the fist 400 and call it a day but knew the other three was the beginning of rebuilding my ability to run. i had to finish.
today's results:
4 x 400 / 3:00 rest
1. 1:10 (4 seconds off last falls pr)
2. 1:22
3. 1:37
4. 1:37
that's it. nothing else to say. lot's of work to be done.
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