For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run
(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)
Notes:
Be very careful, you may break in two if you attempt too big a load.
Use light dumbbells if O'bar is too heavy.
Don't rush the movement.
Start Bench press after recovering somewhat from the first run.
Start second run immediately after Bench press.
Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 meters
Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
Two rounds of:
Run 800 meters.
25 Hip Extensions (Back extensions) on Glute-Ham Developer.
30 Hip Flexions (Sit-ups) on Glute-Ham Developer.
1-Arm Barbell Press 20 reps left and right arm.
Powerclean 1/2 bodyweight 20 reps.
Notes:
1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso.
Do not lean back. Suggest empty bar for first timers.
2. Rest five minutes between rounds.
3. Ten minutes is a good time for each round.
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench press
Notes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.