As most of you know Rob and Donald are on the road heading down to Lake Tahoe to do a 100 Mile ultra – race. Here is the info on the course from Donald’s blog
This Tahoe Rim Trail Endurance Runs take place on high elevation alpine and sub-alpine forest trails and dirt roads in the Carson Spur of the Sierra Nevada Mountains. The event is located on the northeast side of Lake Tahoe. All distances begin and end at the Spooner Lake State Park, which is at 7,000 feet. The highest point of the event is just below the 9,214 foot Snow Valley Peak (which also provides one of the best views on the course). The low point on both courses is at the bottom of the now “infamous” Red House Loop (A Taste of Hell) at approximately 6800 feet.
With the new TRT/Incline Creek/Diamond Peak loop that was added this year it appears that the 100-mile course is now a little under 24,000 feet elevation gain and loss!
Buy In – 3 Rounds of 3 clean grip deadlifts, 3 jump and shrug from the hang, 3 hang power cleans. Rest between sets & add weight.
After you have completed the 3 sets, work up to the weight you would like to use in the workout. This should be a challenging weight for the workout.
* Coaches allow approximately 15 – 20 minutes for warmup *
WOD – “Power Coupling “
5 Rounds for time of:
- 5 Power cleans (155/185)
- 6 Box Jumps (20/24)
- Rest 2 minutes
You must complete the sequence above with a running clock. Once you complete the repetitions, check the clock and calculate your 2 minute rest. Once the 2 minute rest is over, begin your second round. Your score will be the total time at the end of your last set of 6 box jumps, minus 4 – 2 minute rest periods.
Zone 4 – Scale Power Clean to 115/155lbs
Zone 4 – Scale Power Clean to 95/115lbs
Zone 3 – Scale Power Clean to 65/95lbs
Zone 2 – Scale clean and box as needed
Cash Out – Foam roll out back, hamstrings, hips & quads while you cheer on your fellow Zoner’s to complete. Follow the leader stretching once everyone is completed their foam rolling.
WOD: (20) V-Snaps with roll, wall walks, (20) ice-cream scoops
***GYMNASTICS TONIGHT!!***** ( If you have trouble signing in online, come down, the class will always be on)