by Dan Williams | May 9, 2020 | Session Notes
SESSION NOTES: Heavy Loaded Conditioning (1032-1061) Programming Science: This session utilises ‘odd objects’ and elements of ‘strongman’ training, and contains one element of each of the four major movement types. Movement types include anterior chain (or...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Power (1012-1031) Complete one couplet every 2:30 until each has been completed four times. Go immediately from one exercise in the couplet to the next. Programming Science: Power sessions incorporate very heavy power lifting; heavy Olympic...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Airbike (942) Complete as many total meters as possible over the following airbike intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Rowing (941) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s active...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Rowing (940) Complete as many total meters as possible over the following rowing intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive rest....
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Heavy Barbell Conditioning (77)5, 3, 1, 3, 5 minute AMRAPs with a 2:1 work to rest ratio. Resume each interval where you finished the previous.5 Back squat (75% max)5 Power clean and jerk (75% max) Programming Science: This session contains one element...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Running (945) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 3x 60s work, 120s active recovery. 2x 120s work, 240s active recovery. 1x 180s work. ...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Running (944) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 6x 20s work, 80s active recovery. 4x 25s work, 100s active recovery. 2x 30s work, 120s...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Running / Rowing (946-951) Complete the intervals, progressing straight from the short 10/10 effort, into the medium 8.5/10 effort, into the longer 7/10 effort and finally the active and passive recovery. Programming Science: This session trains...
by Dan Williams | May 3, 2020 | Session Notes
SESSION NOTES: Running (943) Complete as many total meters as possible over the following running intervals. As fast as possible on each interval while still maintaining pace: 9x 5s work, 60s passive rest. 6x 10s work, 120s passive rest. 3x 15s work, 180s passive...
