31 July 2011


"Go to the ant, you sluggard! Consider her ways and be wise, Which, having no captain, Overseer or ruler, Provides her supplies in the summer, And gathers her food in the harvest. How long will you slumber, O sluggard? When will you rise from your sleep? A little sleep, a little slumber, A little folding of the hands to sleep--So shall poverty come to you like a prowler, And your need like an armed man."
Proverbs 6:6-11


800m Run


While wearing a 20-40# weighted vest perform 6-10x Hill Sprints, rest 1 minute between efforts


40x Weighted box jumps 42/36 inch box*
40x Unweighted box jumps 42/36 inch box

*Continue wearing your weighted vest or hold a dumbbell or med-ball


  1. Getting used to the vest a bit more, did 6x stadium sprints with the 40# vest and then the box jumps. Courtney did the 6x stadium sprints unweighted but still killed them...

  2. This workout was modified:
    Warmup 800m jog

    Then: 8 rounds
    1x hill sprint
    12x double step ups (picnic table)/12x push press@95#

    The 8 rounds all included a hill sprint but each round alternated between push presses and step ups.

    Ben completed wearing 60# vest in 19:30s
    Fahey completed wear 40# sandbag pack in 20:05s
    I completed wearing 40# sandbag pack in 20:27s

    *times are approximate (but very close) as only one clock was running and we were not officially timing ourselves.