[/caption] Monday was a deceptively difficult WOD. At first I thought, “This is not enough, Mike!” It was 5 rounds of 1 set of stairs followed by max strict pull-ups and an additional 5 kipping pull-ups when I couldn’t get another strict rep. The first round was a breeze. I got 7 strict reps followed by the 5 kipping reps. The next 4 rounds were very challenging. I averaged 4 reps strict, and that was everything I had, followed by 5 kipping reps. Coming off the stairs was what made it difficult. I really liked doing the strict reps, it was something different and strength driven. Afterwards I did an ab circuit, foam rolling, lacrosse-ball rolling and stretching. Tuesday I did 5×5 low-bar back squat. I did 185 lb. for all sets. After the third set, I thought perhaps I had gone too light. However, when I did the fourth and fifth set I knew I was bang on. I had to fight hard to keep my chest up, and anything heavier would have caused some serious form breaks. After this I did a 7-minute burpee suicide drill where I sprinted one length of the track, touched the line, sprinted back and did a burpee. One length is about 15 meters, and I got 36 burpees total. It was a burner, and my posterior chain was on fire from the back squats. Wednesday I rested, and Thursday I did a 3RM snatch deadlift, followed by 3 x 5 bench press. I worked up to 175 lb. on the snatch deadlift, keeping my back angle locked in for all three laps. For the bench press, I did all three sets at 115 lb. and didn’t miss any reps. The highlight of the workout was my new 500-meter row record. I haven’t pulled a 500 in about a year and half. Honestly, I had no idea what to expect. And let’s be clear: I am not a sprinter. I would rather row 5 kilometers any day over 500 meters. I pulled it in 1:38! According to the Concept2 rowing website, that time for heavyweight women is the 2nd-fastest reported time in Canada and 7th in the world. Not too shabby! But let’s just be honest. I want to be the fastest, so 1:38 is just a starting point. I’ve got more! (Photo by Sandra Benz)
How are we using the gym to prepare for the sport of biathlon? Check out two different training programs used by two novice biathletes.