2x5 Wall Squat
2x10 OHS @ 45# BB
Wall Ball @ 20# +
Ball Slam @ 20#
50-40-30-20-10 reps of each
Three Rounds (i.e. 450 reps of each movement)
Ride (road bike) 3-4 hours, mostly endurance pace, some tempo and threshold according to terrain, plan for 6000' or more of climbing
Notes:Wall Ball, Slam:
Maximus = 39:53
MFT: 60 miles, 7500' of climbing, 4hrs 10min. The tail-end of a dense training block is always hard, and it's supposed to be.
I loaded a new Knowledge article to the Salvation site today on the topic of Work Tolerance and sport specific adaptation. I also posted an audio version of the same piece.
As of 5/1/11 on the Salvation site there are:
6 Audio broadcasts
17 Training Plans (covering 1-3 months for various outcomes, PDF download)
33 Articles in the Knowledge section
73 Q&A files
Over two thousand images in the Schedule section, with extensive captioning to teach movements and theory
The Salvation Forum has 496 posts covering 81 different topics.
And a several tens of thousands of words describing the training and supporting ideas.
All content on both the Salvation site and Public site is searchable using a search function on the Salvation site.
Images are searchable by caption, movement type, and date.
Videos are tagged by movement and workout classification.
We have made licensing agreements with individual bands and a couple of record labels so we may legally use good music for the video soundtracks. Currently featured on the Members site are:
Season of the Spring
The Black Halos
Dog Eat Dogma
The Black Furies
Check out the Musical Influence 2 article in the Knowledge section to find links for these bands.