Jun 23, 2013

Monday 06.24.13

Sprint 4x800 meters.  Rest interval 2:1 (i.e. 3 mins of running = 6 mins of rest).

Post 800 meter times to comments.

(DU Challenge - Day + 21)  

Coach's Notes. (standard times of 0545, 0630, and 0800)

Meet at the track at the above start times.  After all, everybody runs better when they're with friends.

A straight METCON to start the week.  800 meters should feel like a long sprint and not just a short jog.  The purpose of the rest is to allow you to recover metabolically but without cooling down and tightening up.  Recommend you keep walking during the rest interval.    Remember to organize everything before you start...head, shoulders, arms, core.  And then check each of those at every 100 meters.  Is my head still neutral?  Have my shoulders sunk forward?

Training Videos.
  • We can't go run 800s without a little inspiration from Dave Wottle in the 1972 Munich Olympics.  If you have never watched it, his performance is one for the ages.  The first time his name is mentioned during the race is when they comment on him "being way back" and maybe injured, and then when they mention his big kick at the end.  In fact there was no kick in the end, his 200m split times were all within 1 sec of each other.  Everyone else speeds up, slows down, jockeys for position.  Dave just comes out and runs his race...and in a hat!


scottnkelly9901 said...

IMCF Hohenfels:

Deadlift (1RM = 365lb)
5x5 @ 255lb

WOD @ 32:54 as Rx'd (on the road ILO track)

DU challenge - 90!

Jake78 said...


Back Squat 295x3x5 (3 sets of 5)

Press 135x3x5 (victory this time!)

Deadlift 345x1x5

Holy cow the back squat was hard today, just about tossed my cookies after the second set! Used a 10 inch box, which I think is a little smaller than the med ball height. I can maintain the chest up position through the third rep, but on rep four and five I'm starting to do the hip up first squat unless I really really really concentrate on knees out and chest up, so much that I actually look up.

Victory was mine on the press today. Got all 15 reps, it was hard, but not as hard as those squats!

Deadlift was brutal, I may have lost a little form on my fifth rep.

I meant to do the 800s after, but it took a while for me to recover from those back squats so I had to call it after the deadlift. Perhaps I'll get um' done this afternoon.

Wednesday will be 300 for 3 sets of 5 on the squat. That'll mark the first short term goal, and the end of this method for me. Friday I'm going get my 1 rep maxes and start doing more of a Westside method with a lot more Olympic lifting.


Noah said...

Good thing I have a car because I do not like running.

3:00, 3:06, 3:15, 3:16 at the track today. My 400 splits were equal. Slow, but equal.

Erik said...


3:20. 3:15, 3:09, 3:11