20140922 – Striving For Protection

2 things for this week. #1 You’ll probably notice that the Conditioning pieces have been getting a little bit longer, and a little bit tougher. Brandon has something in mind I’m guessing. Seems like a little bit of engine building. This brings me to my next point. #2, for the Mammal side of the training you’ll see the return of the Mammal Engine pieces. This is the beginning of a running cycle.

For this run cycle, expect to be running 2-3 times a week based on the demands of the Conditioning pieces. You’ll notice these runs won’t be super long but they will be extremely intense. The programming is coming from training for a 400M sprinter. The reason for this is as follows. By being able to work repeatedly through these lactic thresholds will get you accustomed, especially in your mind, to setting it aside and just finishing. You’ll see that as you hit the Pain Cave, you won’t necessarily be able to leave it, but you’ll be able to keep running, instead of walking towards the exit. (Fran or any workout for the matter won’t seem so hard when you can equate it to the last 150M of a 400M dead sprint) In addition, you’ll gain quicker recovery from the repeats. For these repeats, I’ll be prescribing certain times per 100M. Shoot to hit those 100M gates dead on every time. Depending on how fast you are in sprinting you’ll have a second or two to play with.

Mammal Training

6,4,2,2 Squat

Mako Peak Training

A.) Snatch – 3 @ 70%, 2 @ 75%, 2×1 @ 80%

B.) 2×3 Tall Muscle Snatch

C.) 4×15 UB CTB pull ups … body positioning focus here

Conditioning:

For time:
150 wall balls, 20/14
30 Muscle ups

Mammal Engine

Run at the following 100M intervals and rests:

500M – 18-20sec per 100M (total time, 90-100 sec)
rest – 4min
400M – 17-19sec per 100 (tt – 68-72)
rest – 3.30
2x300M – 16-18sec per 100 (tt 48-54) – rest 1.30 between