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Strength & Conditioning – Andy Petranek: Week 1, Day 2

Day 2 of the 1st week of programming from former a Redbull athlete and professional adventure racer -- founder of CrossFit LA, Andy Petranek.

Written by Andy Petranek Last updated on August 30, 2011

Day 2 of the 1st week of programming from a former Redbull athlete and professional adventure racer — founder of CrossFit LA, Andy Petranek. Read part one of our interview, “Andy the Competitor” to find out more about him.

4 new workouts are posted each week, starting on Monday, and can be done on any day.

Overhead Squat
5-5-5-5
Increase load as appropriate to achieve the heaviest load possible for 5 consecutive reps.

4 x 400m run
Your rest interval should be equal to the time of the previous 400m run.

Post loads and times to comments.

About Andy Petranek

Andy Petranek is the owner and founder of CrossFit Los Angeles, one of the oldest and most successful CrossFit affiliates. Before finding CrossFit, Andy was an officer in the Marine Corps and an accomplished professional endurance athlete, having competed in three Eco Challenge races, cycled across Costa Rica, and participated in adventure races for five seasons as a Redbull Athlete.


While the workouts might seem random, there is actually a system to Andy’s method of training general physical preparedness. Andy does not write his workouts for a specialized athlete, but rather for a student looking to get better at a lot of things. “I’ll sit down to write a three week cycle and I’ll try to make that be a complete balanced program in three weeks. I look at the whole picture and think, if this were a complete cycle someone was going through, do they hit as many of the ten fundamental skills and does it give balance in all the metabolic pathways? And then, is it fun, and are the lengths of the workouts variable? I look for balance in that three week cycle.”

To learn more about Andy, read our three part interview series:
Part 1 - "Andy the Competitor"
Part 2 - "Discovering CrossFit"
Part 3 - "The Coach"

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