Adarq.org

Joe pretty much nailed it with that Madonna picture. POW camp status, coming up.

Big Chief is such an awesome song.

warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch

Perhaps you should do the pullups, rows and pushups before the endurance test?

Yeah I meant for it to come last. Good point.

Nice overview of the way the body uses its various energy systems during physical activity:

http://www.vcaa.vic.edu.au/vce/studies/physicaledu/EnrgSys.pdf

With respect to the first vid in your last post:

"The scientists set up a high speed camera...at the 15km mark of the race, and captured most of the runners coming through. In total, they were able to observe the foot strike of 248 men and 35 women, and characterize them...

...the finding is the following:

    * The vast majority (75%) of the elite runners land on the heel"

http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

In short, as many people in the barefooting movement are smug morons as in Paleo or Crossfit. Not to denigrate barefoot running by comparing it to the latter two, and I believe in barefoot running in principle. But the point stands that it's a movement and therefore many of its most enthusiastic supporters are just zealots.

Jump is ~40.

Yeah have to agree, see my post in the other thread. I'd be a little more generous than 40" but it's closer to that than 48". No hate, though, rip, you can still out-jump the shit out of me and most other people on Earth.