March 9th, 2016

*Cooper asked me a good question today: whether or not it’s ok to jump in on our group classes during the Open, to keep the stress low and have some fun while moving around.  I think this is a totally acceptable option, as long as you make adjustments and not do anything foolish (like 200 wall balls on a Wednesday, or something like that)*

A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean
*Sets 1-2 – 3 reps @ 65-70%
*Sets 3-4 – 2 reps @ 70-75%
*Sets 5-6 – 1 rep @ 75-80%
*Sets 7-8 – 1 rep @ 80-85%

*Speed and footwork are the focus for today

B. Three sets of:
Kettlebell Suitcase Deadlift x 6-8 Reps/side
Rest 45-60 seconds
Push-ups x 10-15 reps @1111
Rest 45-60 seconds
GHD Sit-ups x 8-10 reps
Rest 45-60 seconds

+
90 Second Assault Bike @90%
Rest 90 seconds
x 6

*If you’d prefer to run, keep your pace at something that would be 3-5 seconds faster than your best mile pace, and perform:
400 Meter Run
Rest 90 seconds
x 6

Advertisements

8 Comments

  1. A. 185-245
    All reps felt sexy and fast. No star fishing.
    B. Complete/70lb
    C. Complete/AB/163 cals
    Stayed consistent each round. RPM’s mid to high 60’s.

    Like

    Reply

  2. A. 103,113,118,123,128,133,138,143,148
    B. 70#x8, 15, 10
    C. 17, 18, 16, 15, 15, 16

    Finally back! Lungs are still full of crap, so the bike was rough, but it felt good to get the blood flowing today. Cleans felt awesome (I think I did an extra set, oops!)

    Like

    Reply

  3. C: Did the runs first:
    1:54
    1:48
    1:48
    1:48
    1:50
    1:50

    A: 103, 103, 113, 113, 123, 123, 133, 133 – Didn’t push the weight today to work on speed and form. They felt good!

    B: Deadlifts at 53lbs, 10 push ups, 10 GHDs

    Like

    Reply

  4. A. 103-138# All felt pretty good!
    B. Deadlifts at 53# (these felt like an 80s dance move), 15 push ups, 8 GHDs
    C. Ran at home because it was late and approximated 400m via google maps
    1:59, 2:01, 1:53, 1:54, 1:54, 1:56

    Liked by 1 person

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s