Fight For Air!

Saturday, 27 February our workout will be held in downtown Salt Lake City as we join the Lung Association in a fundraiser.  The competion is a race up the 23 flights of stairs at the Wells Fargo building.  There will be competitions for fastest and most climbs.  Let Jeremy know if you're interested in participating, we'll be sending a team.

Today's Workout

5 Rounds of:

5 Floor Wipers (#135/#95)
5 Static Lunges (#45/#25 plate overhead)
5 Pullups

Today's Endurance Workout

 Hill Repeats

Wait at least 3 hours after Today's Workout the do ONE of the following:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 - 3 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

Row: 3 x 1k repeats with the damper set 3 above normal, not deviating more than 5 seconds. 2 min recoveries.

Foul If you deviate more than time specified

Foul: 20 pistol squats (10 each side)