6.15.12 Strength, Endurance

Workout 
Green Pill: Endurance
100 calorie buy-in on Airdyne
Then:
3 Rounds of:
1000m Row
1000m Run (3 big laps)
Rest 5:00 minutes
Then:
5:00 minutes of max Burpees
OR
Red Pill: Strength/Strength Endurance
RDL
2 light sets to warm-up
Then:
5×10
Chase each set with 3x Max Effort Broad Jumps
Rest plenty between sets
Then:
Warm-up Bench Press (2-3 sets)
Then: 
Max Reps Bench Press (M@135-185#, F@45-65#) +
30m Wheelbarrow Walk OR 15m Handstand Walk (advanced)
5 sets
Rest plenty between sets
Then:
300s Dead Hang
 
Results
Green Pill (row/run + burpees):
Beau C. – 35:06, 30 reps
Victor R. – 35:33, 40 reps
Tammi J. – 29:55, 61 reps
Kara S. – 36:12, 53 reps
Graham P. – 28:13, 71 reps
Brandi S. – 36:44, 40 reps
Maghan M. – 38:16, 44 reps
Erica G. – 37:54, 42 reps
Byron Y. – 31:58, lost count
Jamie Bald. – 37:00, 43 reps
Darin J. – 36:11, 45 reps
Britni P. – 49:25, DNF
Rodney J. – 30:46, 40 reps
Sky J. – 37:43, 45 reps
Carrie D. – 42:30, 57 reps
Cedric J. – 33:21, 42 reps
Marcus W. – 31:10, 54 reps
Miguel R. – 33:24, 62 reps
Nicole C. – 36:15, 54 reps
Rob S. – 28:04, 69 reps
James R. – 27:22, lost count
Aaron W. – 27:45, 52 reps
 
Coach’s Comments
N/A
 
Photos

Some chose the green pill, others chose the red. The red pill was strength-based and included RDLs and Bench Press. RDLs are the ultimate hamstring exercise. I like them too because depth is easier to gauge. Maintain a slight arch in the lumbar spine. When the hamstrings become taut stop. Some people have the flexibility to get to the floor. Other don’t. Sometimes a few sets in and the hamstrings have gained enough range to contact the floor. Stretchening at it’s best.