It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Saturday, August 22, 2020

First Thought!

 As soon as I saw the workout...I thought of this:

King Arthur: Legend of the Sword

Good movie...

Warm-Up ~ 10m of Stretching w/ Bands
----------------------
ROW for Distance TESTING ~ 45s Row, 45s Rest x 6
Damper Setting = 1 - 2 - 3 - 1 - 2 - 3
(time to start thinking strategy for B.I.G. Games... we will be #1 on 6500m Row!)
---------------------
10m Movement Warm-Up ~ Burgener WU w/ Bar / Pull Ups / etc
----------------------
EXCALIBUR
For Time:
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run
7 - 5 - 3
Ring MU
Power Snatch (135/95)
800m Run

tb ~
Testing = I really liked the 45s...there are some other things to "play" with here and thoughts to consider, do we row distance, time, combo, strokes/minute??? What will be the quickest way to 6500m as a team? Transitions will be VERY important, and if we can get those down, we will be SOLID!!!
There will be teams that try to split it into 1000's & 500's and that will be a mistake... quicker pace with more transitions seems counter-intuitive, but will be the winner...count on it!!! Remember, we get a 5m Rest after this...so fast-paced intervals will be better. I think we can get 2K in 6:40-7m...now can we sustain 15 transitions each @ 45s???
Row # / Damper / s/m / Dist. / 500m/ave
1 - 1 / 27 / 209 / 1:47.7
2 - 2 / 25 / 215 / 1:44.6
3 - 3 / 28 / 220 / 1:42.2
4 - 1 / 28 / 217 / 1:43.6
5 - 2 / 21 / 206 / 1:49.2
6 - 3 / 24 / 212 / 1:46.3
In each of these attempts I pulled the first 5-10 pulls (10-15s) over 35s/m, then backed off...
I really think we can be sub 23min for 6500m Row, with a chance at sub 22m!!!

EX = 32:49 (Rx)
800m Runs (Actual Run times) = 4:54 (all Run) / 5:20 (Run-Walk) / 5:49 (Run-Walk)
about 45s from run finish to gloves on and breathing for beginning RMU each time
800 @ 4:54 ... Began RMU around 5:40
4-3 / 2-1-1-1-1-1
3-2 / 1-1-1-1-1
3 / 1-1-1 ... 12:47 (7:07) ... Began Run @ 13:00
800 @ 18:20 (5:33) ... began RMU around 19 ish
4-3 / 1-1-1-1-1-1-1
4-1 / 1-1-1-1-1
3 / 1-1-1 @ 26:49 (8:29) ... Began Run @ 27:00
800m @ 32:49 (6:00)

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1 comment:

  1. Shawn BrehmAugust 22, 2020 at 6:37 PM

    Modified EX = 21:57
    1,000 meter (Team) alternate 250's
    My 500 splits for ea. 250
    1:38-1:40-1:40-1:42-1:40-1:38
    damper #4, feet setting #4.
    7-5-3
    Bar M/U 7-5 8" box 3 - no box
    PS @ 115#
    CB =
    150M Row/50 double tap d/u practice
    15 khspu
    Max c2b = 10-15-15-10

    ReplyDelete

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