Lactate Threshold

“Dr. Thruster” Monday 4/13/15

Strength 15 minutes to find 3 rep max thruster How much can you thruster 3 times? Find out today! MetCon - “Dr. Thruster” Rx – 75/55 Comp – 95/75 3 rounds of lactate threshold training: sprint 200, 6 burpees, 9 thrusters, rest 4 min Intent Lactate threshold is all about max effort sprints! Give it yourREAD MORE

“Battle Sled” Sunday 3/29/15

MetCon – “Battle Sled” 5 rounds of 1:30 work, 3:30 rest, for max reps of: sled push down and back, 8 burpees, max reps battle rope Intent These are designed to be sprints, so get after it!

“Sled Much?” Sunday 3/1/15

Warm Up/Mobility 15 minutes mobility You should spend this time working on individual mobility needs. If you do not know what to do, then ask your coach. MetCon - “Sled Much?” 4 rounds: 90 second sprints of: 10 russian KB swings, 7 burpees, max distance sled push (empty for ladies, #50 for the fellas), 3:30 restREAD MORE

“Lactate Shuffle” Monday 2/2/15

Strength back squat 65% x 5, 75% x 5, 85% x 5+ Barbell free – 5×5 goblet squats MetCon – “Lactate Shuffle” Orange 3 rounds of: 200 meter SPRINT, 6 burpees, 9 front squats (95/55), 4 minute rest White sub goblet squats for front squats Black 135/85 Lactate Threshold Training So, if you are aREAD MORE

“Hop On Squat” Tuesday 1/20/15

Strength Front Squats 75% x 5, 85% x 3, 95% x 1+ Heavies day for front squats, so be sure to take your rest and only put in quality reps. It is important to remember that this is NOT a one rep max; instead. you should be squatting weight that you KNOW you can get upREAD MORE

“Bear Lactate” Monday 1/12/15

Skill Bear Complex for weight: 15 min max The skill today involves using the bear complex for weight as opposed to reps. The idea is to use the power clean, push press, back squat, and back rack push press to see how much you can put on the bar and make it through 1 bear.READ MORE

“Magical Mystery Tour” Monday 12/7/14

Strength Back Squat: 65% x 5, 75% x 5, 85% x 5+ First day with back squats, so reps are high. Make sure you push every quality rep out you can on the 5+ set to maximize the benefit of your squats. Barbell Free - goblet squat 5×5 MetCon - “Magical Mystery Tour” Orange – 53/35; BlackREAD MORE

“Bear Lactate” Monday 11/10/14

Strength Front Squat 65% x 5, 75% x 5, 85% x 5+ We are jumping back to front squats, so be sure to focus on a great front rack position and tight core to help keep your torso as vertical as possible. The 5+ day is, in my opinion, the hardest day in the WendlerREAD MORE

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