For almost all of the workouts we post we would recommend doing the running at the school on the track so your runs are easily measured. If you cannot make it to the school, don't worry about it, and just run a distance close to the one prescribed. For instance, on today's workout measure something off near your home that is close to 100 meters--remember soccer and football fields are close enough to 100 meters for the purposes of this workout. Also, you could use this helpful tool at trails.com for measuring distances of any lengths.
The rest period may be longer than what you are used to, but stick to them! The idea right now is not to build conditioning, but rather is to build strength. So, do the run, and then rest. We want each run to be your best.
You should bring pen and paper and a watch to time yourself on the running events.
WOD (workout of the day)
5x100meters @ 90% (1-2 seconds slower than your 100 test time)
3 minute rest between each
Front Squats 3x8 (3 sets of 8 reps)
- the times of the runs to the comments afterward.
- weights used in the front squats (more lifts to come next week)
- questions or comments, but remember we're guests so be appropriate.
Private Neale & Sergeant Whitenack
PS Thank you Coach Seppala for letting us use your blog space