WOW – August 15th
This week’s workout looks great. The fact that I actually added six rounds of sprints to last week’s clean and press workout is no big deal. I need to get sprinting and crawling back into the mix any ways. Training for September Warrior Dash so I need to get my movements up!!
Complete 10 cycles for time, using 10 meters of the steepest hill you can find:
Warmup: 30 second Grok Squat, lateral, forward, and backward leg swings (10 each leg). Three light sprints up the hill at 60% intensity.
This one is quick and dirty, but it does require a very specific piece of equipment: the steepest hill you can find. I’m talking something with a grade between 25-30 degrees, or more if you can find it. Go as steep as you can, because you’re not running for distance here. You’re only doing ten meters at a time. These are all out sprints, both running and crawling.
You know how to Grok crawl, I’m sure. Just be careful on the way down and go deliberately. Since your shoulders will be accepting the brunt of the force, if you have existing shoulder injuries, I would advise that you simply walk to back, rather than crawl it back.
A few things to remember: