Saturday 8/17/13

“300 FY”
AirDyne Max Cals in 10 min

– a special treat for a Saturday
– if you feel that the 10 min is not enough for a workout, then the warm up and prep and the effort on 10 min is not done right

Why is it called “300 FY”? First, FY means fuck you. And it’s named so because there are a bunch of videos on YouTube showing so called “Spartan training” or “a variation on the 300 Spartan workout”. Some were funny (the one using Thera-Bands made me spit coffee on the keyboard). Another made me wonder if its protagonist preferred what he was doing to working out. But most of the videos made me genuinely sad because they show the margin by which most people have missed the point – and I honestly wish they hadn’t. “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice. Gym Jones

pre workout:
20 min skill work on your gymnastics movements than need some dedication
A. PC – build to a 3RM TnG
Row 45 sec @ 95-97%
rest 5:15 x 7

– skill work should be deep practice with some failing and learning but minimal CNS drain; record skills trained
– take as much time and rest as needed for PC TnG – pull under bar little more per rep – adjust
– record power output on 45 sec and compare to last week; improvement can be same effort for all sets, more power per set sustained, or more balance throughout for all sets

A. yoke work – 15 min
B. Stone to Shoulder work – 10 min
C. pHSPU kipping – amrap in 5 min – 10″ deficit
for time:
yoke 25 m tough x 1
10 bar MU
yoke 25 m tough x 1
7 bar MU
yoke 25 m tough x 1
4 bar MU
yoke 25 m tough x 1
1 bar MU

200 m IM warm up
Swim 25 m @ 90% effort
rest 35 sec x 30 sets
(rest 5 min b/t each set of 10)
100 m kick cool down

– form over load for strongman tech work
– be aggressive on pHSPU, use hips, practice perfect timing of kip
– PM swims – adjust based on last week – record metrics


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