I’ve been expounding the benefits of HIIT to my trailrunning buddies for the past 3 years to help not only running but overall GPP. I’ve replaced my old ways of 10-12mi/day with no cross training, to a general strategy of CF 3-5x/week, a couple of short tempo runs, and a weekly long run. Since switching to this type of training I’ve gained about 15 extremely healthy pounds and it hasn’t really affected my ability to run far all that much. HERE is more evidence that HIIT is far superior to “chronic cardio” for general health and fitness.
1) Clean complex(1x clean hi-pull + 2x power cleans + 2x full cleans) 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%
2) Drop snatch 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%. *** Note this is what we typically call a snatch-balance with no heave. Weights will be light-ish.
3) Snatch grip lift off with 3 sec hold at knee 1×5@50%, 1×5@55%, 1×5@60%, 2×5@65%
4) Jumping-Good mornings Work up to 3 sets of 5 at light intensity/weight
***Note, the Box will be closed Thursday. Spend the day with the family. I plan on being elbow deep in a steaming gut-pile this weekend. Friday’s schedule is Outlaw, then 8:15am, and 4:30pm only. What do yall think about Outlaw meeting around 9:30???
CFV Wed WOD
Back Squat 5-5-5-5-5 @ 85%
Bench Press 5-5-5-5-5 @ 80%
at 0:00 do 1 set of back squats. at 2:00 do 1 set of bench. continue alternating sets every 2 min for 20 mins
30 Cal Row