Tuesday, February 1, 2011

Pre-Comp Day 3

Team AWESOME...


Warm up: 3min Row + Dynamic Stretches

Skill: Walk on hands cone to cone as many time possible

TRAINING:
1A. Press 3.2.1 /10sec
1B. Heavy Russian KBS 15,15,15 /2min
2. Burpees 3 x 10 AFAP /60sec
3. Ghd Sit ups 2 x 20

Then...

4. Run 1 mile building every 400m easy on your last
 (1st-70%, 2nd-80%, 3rd-90% 4th- 60%)

*Post wts used and comments
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3 comments:

  1. DanielFebruary 2, 2011 at 7:19 AM

    Press: #115, #125, #135
    Russian Swings: 3x15
    Burpees: 3x10 about 20 sec per round
    GHD's: 2x20

    Once again everything felt good except for the shoulders... so pretty much just the GHD's felt good.

    ReplyDelete
  2. kathrynFebruary 2, 2011 at 12:32 PM

    press: 65, 75, 85
    russian swings: 3x15
    burpees: same as boone (just a little slower!)
    ghs 2x20

    i feaking love that picture! all you crazy people. ps don't forget the stuff you're suppose to bring for the coolers.... it's going to be delicious. as for the competition as well..... delicious. let's show them what cedar city can do!
    sorensen signing out

    ReplyDelete
  3. JarenFebruary 2, 2011 at 2:56 PM

    Dido Boone's weights, etc for me.

    Check out the Fitness Elevated webpage. They are changing the 2a workout from KBs and Atlas Stones to Atlas Stones and max snatch.

    ReplyDelete

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