Dynamic Warm-Up
Foam Rolling
4 sets @ 100% effort
3 Tough Squat Cleans
10 Burpees AFAP
Rest 2 minutes
+
4 sets @ 100% effort
Row 30 seconds
Rest 2 minutes
Tuesday, January 31, 2012
Sunday, January 29, 2012
A. chin up weighted pronated med grip - build to a 1RM
(score is weight added + BWT)
B. perform AMRAP reps @ 3010 same grip for part A
(weight used is 85% of TOTAL in part A, not total of weight added in part
A)
i.e. 50# DB + 120# BWT = 170# score - 85% of 170 = 144, therefore weight
used in part B is 144-120 # BWT = 24# DB added
+
50 TGU slightly heavy - slow and steady, NOT for time
Saturday, January 28, 2012
Wednesday, January 25, 2012
Dynamic Warm
1 200m sprint increasing speed throughout
Foam Rolling of both anterior and lateral thighs
Row 200m easy
3 sets
3 TnG Clean Pulls @ 120% of 1 RM clean
Sprint 20 sec @ 95%
Rest 3 min
+
3 sets
5 TnG PC - Tough
Row 20 sec @ Max Effort
Rest 3 min
+
3 Sets
7 TnG HC - Tough
Row 20 sec @ Max Effort
Rest 3 min
1 200m sprint increasing speed throughout
Foam Rolling of both anterior and lateral thighs
Row 200m easy
3 sets
3 TnG Clean Pulls @ 120% of 1 RM clean
Sprint 20 sec @ 95%
Rest 3 min
+
3 sets
5 TnG PC - Tough
Row 20 sec @ Max Effort
Rest 3 min
+
3 Sets
7 TnG HC - Tough
Row 20 sec @ Max Effort
Rest 3 min
Tuesday, January 24, 2012
Sunday, January 22, 2012
Wednesday, January 18, 2012
Friday, January 13, 2012
Wednesday, January 11, 2012
Accumulate 40 minutes running in 60minutes.
I chose 5min work/2.5 minute rest for 8 sets. Felt good for not having run that much recently. Temp was around 50 F so got a bit cold once the sweat started flowing.
Post w/o intake: 2xscoop protein, 1/2 cup vanilla low carb yogurt, 2 tbsp sun butter, 1/4 heavy cream, 12 oz water, 1 cup ice... blend and enjoy.
I chose 5min work/2.5 minute rest for 8 sets. Felt good for not having run that much recently. Temp was around 50 F so got a bit cold once the sweat started flowing.
Post w/o intake: 2xscoop protein, 1/2 cup vanilla low carb yogurt, 2 tbsp sun butter, 1/4 heavy cream, 12 oz water, 1 cup ice... blend and enjoy.
Tuesday, January 10, 2012
Got back on little OPT Big Dawgs this evening. Gonna see how the knee holds up. Eased into it with Function/Being WOD
6 Rounds
3 TnG DL (Tough)
6 Burpees AFAP
25 Double Unders (Subbed 20" box jumps because my rope doesn't come in until Monday)
Rest/Walk 4 Minutes
Then
Accumulated 6 minutes FLR on rings.
6 Rounds
3 TnG DL (Tough)
6 Burpees AFAP
25 Double Unders (Subbed 20" box jumps because my rope doesn't come in until Monday)
Rest/Walk 4 Minutes
Then
Accumulated 6 minutes FLR on rings.
Subscribe to:
Posts (Atom)