Some of you may remember last spring I ran up 42 flights of stairs as a fund-raiser for the American Lung Association. I’ve decided to do that again. The event will be 7 March, and today I begin my training.
I have to raise $100 to race. If you’re interested, I’d appreciate even a $5 or $10 donation to the cause. Thank you.
Workout
- Warm Up
- 10x Clean & Press @ 115#: 1rep/15sec
- 10x Clean & Press @ 135#: 1rep/15sec
- 5x Clean & Press @ 160#: 1rep/15sec
- 5x Clean & Press @ 160#: 1rep/15sec
- Getting Warmer
- 5x Deadlift @ 345#: 1rep/15sec
- 5x Deadlift @ 345#: 1rep/15sec
Let me stop right there and say that’s entirely too much work for a warm up. I’ve significantly underestimated the difficulty of what I just described. Future workouts will warm up with either timed C&Ps or timed deadlifts.
- 3x: Real Work
- 1x Zercher Lift + 8x Zercher Squat @ 185#
- 8x Dips @ BW+70#
- Bent-Over Barbell Rows
- 3×8 @ 155#
- 2x ½ Tabata Rows
- Distances for 1st set of 4:
- 93m
- 95m
- 93m
- 91m
- Distances for 2nd set of 4:
- 88m
- 97m
- 90m
- 90m
All of that was completed in just over an hour. My legs were well tenderized, marinated and cooked to at least medium-well before the rowing even started.
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