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Objective: Power Endurance
Warm up:
Row 250m, then ....
3 Rounds
10x air squats
10x push ups
Training:
(1) 10-9-8-7-6-5-4-3-2-1 For Time
Row x100
Renegade Man Makers (M-25#, W-15#)
First round = 1000m Row, 10x RMM's
Second Round = 900m Row, 9x RMM's, etc....
Comments: "Girl Farts" is a solid 30-min plus power endurance effort; simple in design, devastating in execution.
I've completed this effort three times now, and finished this one in 35:29 using 35# dumbbells for the man makers. My prescribed
weight for men is 25#, and 15# for women.
Studies have clearly shown that short, sprints and interval training have positive effects on aerobic endurance efforts.
But I can never remember reading about the effect of efforts between 20 minutes and one hour.
Girl Farts is too long to sprint, but because of the way it's broken up, it's too short to not hit really hard.
As a coach, I really like to use these 2 or 3 mode, long power endurance training efforts. My instinct tells me these
longer efforts will have greater transferability to big, long days in the mountains than the short sprints like Tabatas.
The first athlete I prescribed this workout for was Bean Bowers, who last July traveled to Pakistan for an attempt on
Latok I - a still-unclimbed route up this big ass mountain. The week before Bean had been dragging the tire around the building,
and upon returning to the gym, told me that the tire drag would be similar to what he would experience in Pakistan - except
because of the altitude, in Pakistan it would be like he was breathing through a straw.
So I went out and bought him one of those boxing mouthpieces which protects the top and bottom teeth and has a tiny hole
in the middle for breathing.
I made ol' Bean complete this workout wearing that little sucker - panic breathing was just a few breaths away the whole
time, but he finished.
- Rob Shaul
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| Renae gets a rude welcome back after time off. |
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| Kris suffering another row. |
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| Marybeth, hammer down. |
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| Shawn, after. |
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