Warm up: Row 10minutes; last 10sec in each minute powerful strokes 100%
Strength: Drop Set Bench Press 3 x 3.1.1.1
Work to a 3RM quickly then start...
3reps (10sec rest) -2lb 1 rep (10sec rest) -2lb 1rep...
Row 500m MAX for time
rest 7 minutes
10min AMRAP Double Unders
rest 3 minutes
75 Toes to Bar for time
Post weights used for drop sets, time for 500m row, reps for d.u's, time for ttb
drop sets: 95#, 100#, 95# (100 is my new pr and i did 3 of them!!!)
ReplyDeleterow: 1:54, that also might be a new pr
du: 367
ttb: 5:58
i'm dead tired and am going back to bed. all you sucka's that have to work... i'm so sorry, cuz if i feel this blasted, you might too.
i'm throwing out a huge Mike Hill rocks! mike if you read these.... you rock.
Bench: #225 3/3/3/1, 3/3/2/0, 3/2/0/0
ReplyDeleteRow: 1:26.7
DU's: 401
TTB: 6:42
ps jaren... you get that sauna you mentioned a couple of days ago. you'll have a ton of new best friends:)
ReplyDeleteSo, I was thinking... There is no way I will run for 45 minutes by myself. So, who is going to come with me?
ReplyDeleteKeep in mind "...A Team that suffers together...stays together :) (and makes it to world's)" (Erin Bennion 10/17/11)
Bench Drop Sets: #225(3,3,2,1) #225 (3,2,1,0) #225 (3,1,0,0)...I think.
ReplyDeleteRow: 1:33.1
DU's: 439
TTB: 5:15
Kathryn...one more reason to get the Sauna. Oh and there is one sauna rule....No Clothes Allowed!!
Just towels then, right?? ha ha
ReplyDeleteIf we run together, does that mean you'll walk boone:) I'm in but I want an easy run not rocket takeoff in my sneakers for 45 minutes. would you still want to run together? Good quote of erins, is a classic really:)
I believe Robin said recovery run, so I have no intention on any type of rocket takeoff in sneakers or otherwise.
ReplyDeleteErin
ReplyDelete135# Bench
Row: 1:44
DU's: 404
TTB: 5:25
I am TOTALLY in for a team run! (thanks for quoting me) Will Boone be in his jamies?
I am tired and didn't want to work-out today, but I would be a huge hypocrite if I didn't...so I am glad to have some accountability with posting my effort. See ya tomorrow! What time?
P.S. Jaren and Kat are PERVERTS!
Depending on the weather I may just show up in pj's. I am good with any time tomorrow. What works for everybody, and where do we want to run?
ReplyDeleteLet's meet at noon at the SUU weight room? Bundle up! It will be fun!! (post up if this works for you)
ReplyDeleteHey Robin...You comin?
works for me
ReplyDeleteworks for me as well
ReplyDeleteYep. Can't wait
ReplyDeleteHey CHAMPIONS!
ReplyDeleteI will be on the mountain "hopefully" doing a "little" sno-shoe and then a back country ski/board into a fluffy white bowl of powder...if that plan fails...i would love to run with the herd!
Great job this week in training...looks like everyone is still getting stronger and putting together solid performances in the wods..again focus on proper recovery from each workout you do...and continue building confidence within yourself and your abilities.
If I dont see ya guys @ noon for the run I will see you Monday....peace out