Participant
Front Squat 1-10-1-20-1-30 reps
Pat Barber: 335-275-345-225-355(fail)-200lbs(fail).
Laurie Galassi: 175-145-185-135-180-115lbs.
Watch Pat and Laurie demo the wod Compare to 12/23/09
Every Thursday for another 4 weeks, we will continue to release running drills and workouts. If you missed the outline of the program, check the post here.
Week 3 Programming
Warm-up:
*1/2 mile easy jog (add jump rope – optional)
*DROM
*3 sets of 3 running drills (listed below)
*3 sprints less than 100m at 80%, 90%, and 100%. Recover completely and begin the workout.
Drills:
Stable Arm Drill – 3 x 30 meters
Carioca – 3 x 10 meters each direction
Forward Lunge Foot Pull Drill – 3 x 10 each leg
Interval WOD:
6 Rounds of 400 meter Run, rest 2:30 minutes
*Keep your times within 5-10 seconds of each other
Tempo/ TT WOD:
1 mile Time Trial
*You will be performing this again in 4 weeks, this is your baseline
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