Monday 10/06/14

Dawn finishes a deadlift (I think this is actually a warm-up because 
I'm pretty sure this is the day that Dawn moved on to plates for her workset!)


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Kipping pull-up/CTB pull-up/bar muscle-up
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
21-15-9 reps for time of:
OHS, 135#/95#
Burpees


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on something for a total of 4:00 (e.g., 2:00/shoulder on a lacrosse ball or 2:00/hamstring on Rumby).

2 comments:

AndyB said...

Strength/WL
Bench Press
2 x 5, 1 x 5+ *230 x 5*

Conditioning
21-15-9 reps for time of:
OHS, 135#/95# *115*
Burpees
*11:00 ... 115 was good weight ... need to get stronger at OHS 1st ... maybe slightly closer grip ... less torque*

Mike S said...

BBG -

BackSquat - Volume Day
WU - Bar, 135, 225
WS - #265 x 5,5,5,5,5

....and that was plenty workout for one evening. :)

 
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