May 17, 2010- Dare Mighty Triumphs

Happy Monday Everyone!

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
- Theodore Roosevelt

ENDURANCE
Choose ONE of The Following:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

STRENGTH
Front Squat: 7 x 3 @ 50% on minute

rest 5 min

Deadlift 8 x 1 @ 90% on minute

rest 5 min

2 x 30 GHD Situps... Not for time!