A little bit of everything

[Matt Cricchio]

200mX8 sprints, work to rest ratio, 2:1

1. :35 5. :38
2. :34 6. :35
3. :36 7. :37
4. :36 8. :35

Not sure on the work rest ratio. I'm training for speed on long distance runs. Anyone with any ideas? Please chip in.

2X10
#55 weighted pull-ups
#55 weighted dips

Rest 1:00 mostly between these. Between 6 and 7 I took a 2:00 rest, then a 1:30 rest, then 1:15. Pull-ups became hard at the end and I would have to come off the bar after the first one. Kipped like a MF. Dips never bother me. Go figure.

Tonight:

5X100m pool sprints, rest :45 between sprints, 8X50m sprints, rest :20 between sprints.

[Matt Cricchio]

TSQ O-Course PT


The O-Course PT is designed to simulate running through the BUD/S O-Course and work the same major mucles groups. I recommend you do this PT at least once per week.

TSQ O-Course PT
Start- 20 Burpees
Parallel Bars- 20 dips + 5 Burpees
Tires- 25 Hops
Low Wall - 10 pull-ups + 5 Burpees
High Wall- 2 15 foot rope climbs + 5 Burpees
Barbed Wire- 20 Pushups + 5 Burpees
Cargo Net- 5 15 foot rope climbs + 5 Burpees
Balance Logs- 50 squats + 5 Burpees
Hooyah Logs- 10 Lunges + 5 Burpees
Transfer Rope- 2 15 foot rope climbs + 5 Burpees
Dirty Name- 20 Jumping Squats + 5 Burpees
Hooyah Logs- 10 Split Squats + 5 Burpees
Weaver- 30 Rotation Pushups + 5 Burpees
Burma Bridge- 10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs- 10 Step ups 24 inch box + 5 Burpees
Tower + Slide for Life- 25 Knees to Elbows + 5 15 foot rope climbs + 5 Burpees
Rope Swing + Monkey Bars- Hang from rope 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires- 25 Hops + 5 Burpees
Incline Wall- 15 Dips + 5 Burpees
Spider Wall- 20 Pullups + 25 Squats + 5 Burpees
Vaults- 20 Dips + 25 Squats
Sprint to Finish 50 yard sprint
O-Course Pushups- 50 Pushups

I did this in 1 hour 12 minutes and 34 seconds. Yes that's right. I was being a little bitch, not digging in, and burping up lunch.

I am going to start doing tough WODs on Thursdays. This means "Murph," "Linda," "Filthy 50," and "Fight Gone Bads." I need these gut checks.

I am also dropping the Thursday usual of max rope climbs in 2 minutes and replacing it with weighted rope climbs a la' the Mass Gain strength meso cycle 2X10.

That's all for now. Good to get ego check.

Oh yeah and in case you were wondering:

The O Course

[Allen Yeh]

Yikes, that seems like a monster, btw the link is messed up too, you have http://http//

[Yuen Sohn]

Originally Posted by Matt Cricchio

TSQ O-Course PT
Start- 20 Burpees
Parallel Bars- 20 dips + 5 Burpees
Tires- 25 Hops
Low Wall - 10 pull-ups + 5 Burpees
High Wall- 2 15 foot rope climbs + 5 Burpees
Barbed Wire- 20 Pushups + 5 Burpees
Cargo Net- 5 15 foot rope climbs + 5 Burpees
Balance Logs- 50 squats + 5 Burpees
Hooyah Logs- 10 Lunges + 5 Burpees
Transfer Rope- 2 15 foot rope climbs + 5 Burpees
Dirty Name- 20 Jumping Squats + 5 Burpees
Hooyah Logs- 10 Split Squats + 5 Burpees
Weaver- 30 Rotation Pushups + 5 Burpees
Burma Bridge- 10 Towel Pullups + 20 Walking Lunges + 5 Pullups (lower your body 30 secs each) + 5 Burpees
Hooyah Logs- 10 Step ups 24 inch box + 5 Burpees
Tower + Slide for Life- 25 Knees to Elbows + 5 15 foot rope climbs + 5 Burpees
Rope Swing + Monkey Bars- Hang from rope 30 Secs + Hang from bar 60 secs while swinging and alternating grip + 5 Burpees
Tires- 25 Hops + 5 Burpees
Incline Wall- 15 Dips + 5 Burpees
Spider Wall- 20 Pullups + 25 Squats + 5 Burpees
Vaults- 20 Dips + 25 Squats
Sprint to Finish 50 yard sprint
O-Course Pushups- 50 Pushups

Holy shit!!

[Rick Deckart]

Originally Posted by Matt Cricchio

200mX8 sprints, work to rest ratio, 2:1

1. :35 5. :38
2. :34 6. :35
3. :36 7. :37
4. :36 8. :35

Not sure on the work rest ratio. I'm training for speed on long distance runs. Anyone with any ideas? Please chip in.

Define 'speed on long distance runs' for me? Are you talking about 5K runs, 10k or 20k+ runs? If your goals are distances longer than 5k I would rather look into some lactate threshold runs, for example cruise intervals, i.e. several intervals from 800m to 1500m with lactate threshold speed T (comfortably hard running, ~30sec per mile slower than your current best 5k time) with 1min recovery jogs inbetween, or the time proven tempo run: 10 min jogging, 20min at steady T speed, followed by a 10 min cool-down jog and perhaps a couple of strides. Both are battle proven and from Jack Daniels, one of the greatest if not the greatest long distance running coaches.

[Matt Cricchio]

...

[Matt Cricchio]

I had my "deloading" week last week. Hence the silence.

Today I did-


5 minutes on, 1 minute off, 42 min

I ran all over town on this one. Probably got 4-5 miles.


1600m with fins, CSS.

28:22

My calf got a terrible cramp. I just kept going.




10X20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS

[Matt Cricchio]

5 rounds:

1 mile run
10 dead hang pull-ups
20 16kg Kettlebell swings
30 24 inch box jumps

1:07:34

This was a beast.

[Matt Cricchio]

Pool time-

3X100m sprints, rest :30 between sprints. 4X50m sprints, rest :15 between sprints.

Untimed. Need to work on form. It breaks down when I want to go fast.


2X10 Pull-ups, #55
2X10 Dips, #55

These felt good.

400mX6 running sprints

1. 1:28 4. 1:29
2. 1:26 5. 1:30
3. 1:27 6. 1:29

I've done better on this workout before in a fresher state. I put everything I had out on this one I could. That is good enough for me.

[Allen Yeh]

Originally Posted by Matt Cricchio

5 rounds:

1 mile run
10 dead hang pull-ups
20 16kg Kettlebell swings
30 24 inch box jumps

1:07:34

This was a beast.

Holy...