Interval work in its purest form

Nick | 02/16/2014 | 2

How do we train speed?  Well, we spend time moving fast.  While this might seem like a cop out answer, it’s very important when it comes to today’s WOD.  We’ll be rowing 250m at a time and then resting (for longer than we were working).  This will allow us to spend the time that we do move moving incredibly fast.  The idea is that when we are moving, we are moving pretty much as fast as our bodies can.  This gets our bodies more comfortable and used to this type of output so when race time comes (this Friday!) they are ready to perform.

STR:

Hang Snatch High Pull triples

5 heavy sets

*note – while the upper body will play a role in lifting the bar to its final height, we will still be using the legs and hips to give the bar most of its upward energy.  The timing of the lift (i.e. not bending the elbows before the shoulders shrug, not shrugging before the legs extend) will be the same as with any other snatch variant.  

WOD:

Rowing:

8x250m @ 2 minutes

*If  your fastest 500m time is slower than 2 minutes, then do 8x200m @ 2 minutes. You should be resting more than working, trying to maintain 90%+ speed of your 500m time. Score is slowest round.