13.03.11:

Cycle IV: Volume
Day 20: Endurance, Power-Endurance

Beaver Bridge Trail. 60 Min Trail Run @ 75% 10 Mile RP
Then...
Primitive Metabolic "Cool-Down"
15 x Burpee Throw-Ups w/ Granite Boulder +
30 Sec Rest
Three Rounds
Then...
15-12-10
Log Zercher Squat +
Log Push-Press

Results:
SRK - TR: 8 Miles; BT1 - 38 Sec; BT2 - 34 Sec; BT 3 - 37 Sec; 15-12-10 - 2.12

NOTES: The rock I used for the "Burpee Throw-Ups" was 12" x 12" x 8" granite, weighed approximately 40#. The log I used was felled Oak. Four feet long. 12 inches in diameter. Weighed approximately 80#. The Push Press with an 80# BB is not hard - but the Push Press with an 80# fat, slippery, awkward log, requiring a certain amount of stabilization, is. The lifting portion was deliberately planned to be at the end of the run, in order to simulate the physical stress of tracking down and killing an animal using primitive methods. 90% of the work is done over a protracted period of time at a relatively easy level of exertion, and the last 10% is an explosive, all-out, grit-your-teeth ball-buster. Your body can't perform this type of work unless you practice it. Get out of the gym. Go out to the woods. Practice.