I keep about 80-85% of the workouts high power and fast to ensure power production is consistently increased. However it is smart to push the time domain out farther to give the athlete exposure to a longer duration "grind" type of modality.
Training:
800 meter run
35 sit-ups
15 pull-ups
3 rounds for time
Military:
Squat 3x3
Rest 5-10 minutes
400 meter run
25 squats
12 dumbbell snatches (6 each arm)
3 rounds for time
Yes he lifts out of his garage, there is something special about the garage gym.
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