Wednesday 6.17.2015

Anaerobic vs Aerobic TestingYesterday, we completed something that we like to call a "Fatigue Repeatability Test."  Essentially, you pushed yourself as hard as possible for 3-5 minutes, rested until fully recovered, then tried to repeat the same effort.We can learn a lot from this type of test, but what is most important here is that the effort put forth is something that you cannot possibly hope to maintain for more than a few minutes (if that).  This way, we are working in a true anaerobic, oxygen-debt environment.  By repeating the test, after an especially long rest period, we are testing our body's ability to buffer lactate, and thus essentially "run on fumes." This ability translates over into workouts where we have hit the ceiling of our aerobic capacity, and have to resort to burning sugars to make it through.Today, we are testing a very different scenario: aerobic endurance.  Today should feel very different from yesterday.  If you are going all out in the first 3 minutes of this test, you are dooming yourself to a poor outcome (relative to your true ability).  Instead, look to keep a steady, 80-85% pace throughout, then kick it up in the last couple of minutes if you have something left in the tank.  Again, we are looking for your ability to sustain effort here, not how quickly you can get through the first couple of rounds.

"FITNESS"

A. Three sets of:Bench Press x 8-10 reps @20X1Rest 60 secondsSupine Hamstring Curls with Medicine Ball x 20 repsRest 60 secondsSupine Ring Rows x 10-12 reps @2111Rest 60 secondsB. Complete as many rounds and reps as possible in 20 minutes of:10 Hand-release Push-ups15 Ab-mat Sit-ups20 Box Jump Overs300 Meter Run

"PERFORMANCE"

A. Take 12 minutes to build to today's 1-RM Bench PressB. Complete as many rounds and reps as possible in 20 minutes of:10 Hand-release Push-ups15 Ab-mat Sit-ups20 Box Jump Overs (24/20")300 Meter Run

"COMPETITION"

A. Every 90 seconds, for 15 minutes (10 sets):High Hang Clean + Power Clean + CleanBuild over the course of the ten sets.B. Every minute, on the minute…Back Squat*Set 1 – 40% x 1 rep*Set 2 – 50% x 1 rep*Set 3 – 60% x 1 rep*Set 4 – 70% x 1 rep*Set 5 – 80% x 1 repand then….Every 2 minutes…*Set 6 – 85% x 1 rep*Set 7 – 90% x 1 rep*Set 8 – 95% x 1 repand then…One set of:80% Back Squat x Max Reps @ 20X1(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)Use the same weight as last week, and aim to beat last week’s score.C. Every minute, on the minute, for 12 minutes:Speed Deadlift x 3 reps @ 65%Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.D. Four sets for times of:10 Thrusters (135/95 lbs)20 Chest-to-Bar Pull-Ups30 Russian Kettlebell Swings (32/24 kg)40 Double-UndersRest 4 minutes

"ENDURANCE"

Eight sets of:Run 400 meters @85-90%Rest 1:1