01 April 2010

Strength/Work Capacity

Friday's Training Session:

5 Rounds for time:
400m Run
Tire flips (see notes)
10x Pull-ups

Notes: If you have a tire > 350 lbs. do 10x tire flips, if your tire < 350 lbs. do 20x flips. If you do not have a tire substitute 10x deadlifts at 275/185 lbs. and 10x clapping push-ups. You can find old tractor tires for free or pretty cheap at farms or salvage yards. If you can get a hold of one this would greatly improve your ability to follow this site, as well as purchasing or making a sandbag (Ideal sandbag weight is 80/50 lbs.).

1 comment:

  1. Another swimmer and I used a 450 lbs. tire for the flips, after the front squats yesterday this was no fun at all. I finished at 24:08. Matt finished in 27:26.