Sept. 28/11

Your choice:

Choice #1:

Standpipe pack runs- in gear, on air optional:

Pyramid-

Do one "floor", rest 1/2 the time it took to do the run.

Do 2 Floors, rest 1/2 the time to do that run.

Do 3 Floors, rest 1/2 the time it took to do that run

..... you choose how many floors you want to work up to, catch is you need to go back down. So if you do 4 floors then after a rest you will do 3, rest. 2. rest, 1 done.

If doing this on air, keep it on the entire time (rests included). Time how long it takes to hit 1/2 on the bottle then how long before low air..... good to know where you stand if actually going to hump hose up a stairwell in real life!

Choice #2:

Pyramid (On or off air, but in gear):

Same format as the first choice but different movements.

5 Duffle Bag Clean and press- ground to overhead

15m Sled Drag Forward

15m Sled Drag Backward

- as you pyramid up you will do this in rounds, so you will always do 5 DB Cleans and one trip there and back, just repeated for the # of rounds.

Weights in the bag and on the sled are totally up to you, just make sure it isn't easy!

If you were there the other day doing the SP Pack runs you might remember me mentioning that theoretically your effective strength/work capacity could drop to as low as 40% of that you have in the gym/training environment. With that in mind, here is an interesting chart that gives an idea of where one would be classed strength-wise based on a trained population. Where do you sit? And is there one area that is WAY lower on the scale than the others?

Click HERE for a PDF

The one that you found to be the lowest on the scale for you should be considered you priority for strength training, until brought up to par with the others. This doesn't mean you stop training the other lifts, but more like it should be the first component of your first workout of the week. Takling your weaknesses will strengthen your strengths and help to prevent injury in the long run.... and in the short run too.

Have fun!