Maintsite+

Jumped on the reechee bandwagon today, kind of, and started a strength program. We'll see how well it works considering I'm travelling three times in the next 4-5 weeks.

The program was conceived by Barry Ross who trains track athletes. I choose his program for three reasons:

1. its short, simple and only takes 10-15 minutes so I can use it as a warmup to supplement my normal WODS
2. its so different from any other strength program I've ever read about that it has tickled my everything-the-majority-does-is-wrong taint
   
3. one of his athletes was a high school sprinter (girl) who broke Marian Jones' records and consequently had the fastest x00m sprint in the world at the time, oh yeah and this girl weighed 136lb and could pull 405lb..

The workout consists of warming up with a dynamic stretch move for no more than 5 minutes, a bench press program (which I've omitted, but may revisit later depending on how this deadlift thing goes), a deadlift set (2-3 reps @ 95% of your 1RM), followed immediately by some "plyometric" crap (read jump ropes, box jumps, or some other stuff), 5 min rest, one more deadlift set (5 reps @ 85% of your 1RM), followed by this terrible movement called the torture twist, which is a lot harder than it seems:



The above is supposed to be performed 3 times a week I think. My goal with this program is to pull 4 wheels (405lb). Chances are if this program works I'll be able to sprint faster too, which would be gravy, since this was designed for sprinters, but not my primary concern.

Mainsite WOD

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Scaled to 105 lb OHS - 7:05