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Exercises Movements, technique & proper execution

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Old 03-09-2006, 10:52 AM   #1
Allan Bulkley
 
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Try this:

Warm up with jogging, squats, and back extensions (or whatever you like to do), then:

1) Run for 10 minutes at a moderately hard pace
2) Do 1 set each of pushups and pullups to failure
3) Run for 10 minutes
4) Do 1 set each of pushups and pullups to failure
5) Run for 10 more minutes
6) Do 1 set each of pushups and pullups to failure
7) Once you catch your breath, go over to the weights and do 2 or 3 heavy sets of your favorite multi-joint movement

The key is to try to run a little further during each 10 minute interval, to do more cals each set than during the previous set of those, and to do the whole thing with as little rest as possible. You can track your progress by simply looking at the total distance covered and total number of reps for each wokout.

I like to do this on the treadmill so that I'm right next to the pullup bar immediately as each 10 minute interval ends and so that I can see precisely how far I ran during each interval. If you do this on the treadmill keep the incline at at least 2% to more closely simulate outdoor running.

I'm training for 5k and 10k races, so I came up with this workout as a way to fit more mileage into my workouts while doing minimal LSD training, without doing too much sprint training, and while getting both the running and some multi-joint movements into one workout.

Obviously, one could come up with an infinite number of variations on this workout.
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Old 03-09-2006, 11:59 AM   #2
Martin Schap
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Not bad. I often have done something like that in the summers. I'll do it outside though and do pullups anywhere I can, even if it's commando pull-ups on a tree limb. Another one I've done is find a big set of stairs and mix in some push-ups with my stair running.
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Old 03-09-2006, 02:25 PM   #3
Michael Stehle
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Those type of wo's are cool, check this out:

row:500m
kb snatches:40
row:500m
kb snatches:30
row:500m
kb snatches:20
row:500M
kb snatches:10=1000m row and 100 snatches
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Old 03-09-2006, 02:47 PM   #4
Dennis Yiatras
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Michael,

would that be 40 each arm then 30 each arm etc.etc..
I might try that next week.. Looks like a good 1. And what was your time on that.
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Old 03-10-2006, 02:33 PM   #5
Michael Stehle
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That would be 40 total switching every 10 reps etc. My best time on this particular workout using a 24 kg kb without looking in my log is about 9:15. Using a 32kg, I'm over 10 min.
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