Sprinters/Jumpers/Throwers Workout 12/30/09

To start, I am poaching some material I got from Ross at RossTraining.com. Coach Seppala's site is dedicated to the advancement of distance runners, and he has kindly let us intrude on his space to post material appropriate for sprinters/jumpers/throwers. In recognition of this blog's heritage I offer material that is pretty darn inspiring to distance runners, but as well for any type of athlete. The videos embedded here (and on Ross' blog) are of a man well out of his prime, beating those much younger than him in races exceeding 150km. Even better is the fact that this man does this with no professional assistance and meal planning (like his competitors). He manages to succeed at his advanced age through having a goal, a plan, and immeasurable amounts of perseverance.

One Step Beyond - Documentary- Trailer - ENGLISH - 11mag...
by unpassodopolaltro

WOD for Wednesday 12.30.09

The workouts have the same pattern as last week:
Monday- Weights
Tuesday- Running
Wednesday- Weights
Thursday- Running
Friday- Weights (heavy weights, low number of sets and reps) and running

Warm-up
1x6 of the 6 warm up movements
-World's Greatest Stretch
-Knee Hug to Lunge
-Handwalk
-Drop lunge
-Inverted Hamstring
-Push-up to squat to accelerate
Warm-up videos from Mark Verstegen at Core Performance

Running
No running today

Weights
Front Squat 3x5 (3 sets of 5 reps)
-MAKE SURE YOU ARE GETTING NICE AND LOW
-If you worked out last week you should 5-10 lbs heavier than you did last week
-If you are just getting back into working out, then do 80% of what you did for your 3 rep max a few weeks ago, but just do it for 5 reps instead.
Bench Press 3x5 (2 videos: barbell or dumbbell are both fine)
-Be safe!
Power Clean 3x3 (A very technical lift, try to emulate the video as much as you can)
-Warm-up: do at least 3-4 warm up sets before you get to the hard work
-Remember: at its most basic this lift is just a very powerful and low jump
-Key: extension of the ankles, knees, and hips
-Weight: go light and work the form; if new to this lift, using something as light as a broomstick is just fine
-Good habits to start: just like in the front squat, get the bar on your shoulders with high elbows
Back Extensions 3x8

Videos from:

Stretching
Stretch for a minimum of 5 minutes

Please post

1. Weights used
2. Questions or comments.

Posted by: Coach Neale & Coach Whitenack