Hill Repeats: Run (POSE, of course), Bike or (Jack's favorite) Hike with weight. You will need a hill that offers 4-6 minutes of "up", so take that into account. Moderately steep is fine, except for hikers with weight who will need a decent grade.
Buy In: (20) Burpees + (20) Sit Ups then an easy 15 minutes on flat to rolling terrain with (5) 15 second pickups in the last half of this warmup.
WOD: Pick a hill that offers at least 4-6 minutes of climb. You are going to do a total of (3) climbs on the same section of hill, BUT EACH TIME UP WILL BE A LITTLE FASTER THAN THE ONE BEFORE! Start the first climb from a point you will remember each time (sign post, fire hydrant, etc). Go hard on the first climb, but not TOO hard (keep reading), for 4-6 minutes until you come to another post or marker you will remember as the "top" each time. Turn around and coast or jog back down to your starting point and repeat the climb two more times. Your objective is to complete each successive climb just a little bit faster than the previous one. Each time you miss, you will do (20) Burpees at the top before coasting back down.
Cash Out: Easy warm down for at least 10 minutes, then PNF stretch hamstrings and calves while you are "hot" and at least 6 times total for the weekend. Kelly Starrett says that will get you a "C", so if you are feeling like you want A or B progression, stretch those babies even more. You will be amazed at how this will help your squat depth and your tight back, just to name a couple of markers to look for.
Thursday, May 7, 2009 at 5:05AM