Litvinov Redemption

Sunday, 8.29.10

Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
-400m alternating running forwards/backwards, side shuffles, & Carioca

Strength/Conditioning:
-"Litvinov" Sprints- Front Squat 165x8 (power clean into position, 8 consecutive reps) + 400m Run (drop Barbell, start running), x3 sets
-200m Walk with Barbell on back @165#
-200m Walk with Barbell on back @135#
-Run 20sec./Walk 40sec. for 8min. (~1200m covered)
-15yards forward rolling Somersault + 15yards backwards rolling Somersault
-20yards forward rolling Somersault + 20yards backwards rolling Somersault
-25yards forward rolling Somersault + 25yards backwards rolling Somersault
-Walking Handstand Practice

Today was a great day at the track, put in some decent Work. Friday I was pretty sore, ended up doing about 10-11hrs. of Demolition & various other work on my Buddy's new house. Saturday I did a few Pistols, Back Squats (which sucked), then a 20:00 workout that involved 15' Rope Climbs & 100# Sandbag Shenanigans, but my sandbag kept breaking open so I could only get through about 10min. of it. Just a shitty day overall.

Today helped make up for yesterday. It felt good to get some sprinting/running in, even though I despise it. The Litvinov sprints are something special, and I'll be incorporating them semi-regularly. The guy that made these famous, Sergey Litvinov, was a world champion Hammer thrower. At 5'10" & 196#, he would Front Squat 405x8, then run a 75sec. 400m. And then do it two more times. Freak of Nature? Check.

The Somersaults were great. They were fast, clean, & consecutive. The backwards rolls were fun, they were kind of a backward roll into a back handspring. Pretty cool stuff. Closed out with some Handstand walking, then called it a day...