A Little “Chief” Salad

September 17, 2008 · Filed Under work out of the day · Comment 

4-5 mile trail run last left me a little fatigued. Since my 100-miler, short bouts of energy expenditure leave far more wiped out than before. It’s very odd, but I think I understand how such a tremendous effort wrecks so much of physiology …endocrine system, immune system, and of course the usuals like muscles, joint, ligaments, tendons, on and on.

Custom WOD – “Chief” Salad

Oly warm-up:

  • Berg warm-up

Light oly lifts – three rounds of

  • 3, 75 lb snatches – some ground, some hang, some mid
  • 3, 75 lb squat cleans
  • 12, 75 lb overhead squats

Three rounds:

  • 3, 135 lb hang power cleans
  • 6, push-ups
  • 9, squats

Then,

  • 3 x 4 x 5 x 6 x 7 pull-ups (25 total)
  • 1 minute jump rope
  • 20 75 lb good mornings (2 sets)

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