Training Log: August 3rd, 2005

Bearcrawl/Swing walk/crabwalk interval Workout

Start time 7:00am Fin 7:33am

I used two 53lb KB, I do SJ drills and then jump rope for 4 min lightly to warmup, i start w/bearcrawls, the bearcrawl i do is outlined by COM.Steve Maxwell, i assume a pushup position on two kb and move them forward alternately while dragging my legs behind me. When i have done 8 meters i stand, and immediately swing walk 4 meters out, turn around and swing walk back to the bearcrawl stopping point. I then rest for a full minute. I then do a bearcrawl interval in the other direction. I also alternate the swing walk with a bodyweight crabwalk at high speed, in other words interval 1 = bearcrawl/swing walk interval 2 = bearcrawl/crab walk Etc. I do a heavy hands walk interval for 4 minutes to cool down, and then do R.I.S drills.

Super joints for 5 min

Warmup = Jump rope 4 min at a slow easy pace

Interval 1 = bearcrawl 8 meters/swingwalk 8 meters

Interval 2 = bearcrawl 8 meters/crabwalk 8 meters

Interval 3 = bearcrawl 8 meters/swingwalk 8 meters

Interval 4 = bearcrawl 8 meters/crabwalk 8 meters

Interval 5 = bearcrawl 8 meters/swingwalk 8 meters

Interval 6 = bearcrawl 8 meters/crabwalk 8 meters

Interval 7 = bearcrawl 8 meters/swingwalk 8 meters

Interval 8 = bearcrawl 8 meters/crabwalk 8 meters

Interval 9 = bearcrawl 8 meters/swingwalk 8 meters

Interval 10 = bearcrawl 8 meters/crabwalk 8 meters (last interval)

Cool down = Heavy Hands power walk for 4 min (moderate pace)

RIS various drills 3 min