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| Kathy, Robina & Betty- 2011 Fitness Elevated |
Practice: 1 Muscle up & 1 HSPU on the minute for 10min perfect reps!
1. Bench Press 3x3 80% /3min rest
2. Unbroken Chin ups 3x20 /4min rest
3. Ghd Situps 3x15 /1min rest
+
lung opener for Saturday....
run 30sec @ high breathing rate
walk aas needed
run 60sec @ HBR
walk as needed
run 90sec @ HBR
walk rest as needed
x 2
note: legs shouldn't feel heavy with lactate....just run at a pace that opens up the lungs and increases HR.
PM:
Ice Bath 15 minutes
Stretch/mobility
Post results and thoughts
Friday off...go for a walk listen to good music and think about times you performed your best, overcame obstacles...visualize yourself overcoming fatigue and smashing the WOD!
Did 2 mu's jumping the rest. Drive up is getting better:)
ReplyDeleteBench: 85#
Chins, ghd unbroken
Run done. Legs felt light:)
Ready to kill it Saturday!!
Kathryn ...ur legs are light! ;-)
ReplyDeleteCompleted all hspu and muscle ups.
ReplyDeleteBench Press @ 165lbs
Chin-ups completed unbroken
GHDs Completed
Run.....only because Kathryn made me.
Erin and Dan:
ReplyDeleteDid all MU's and HSPU Rx
Bench 135# Erin, 225# Dan
Pull-ups (subed for chins, I worked on speed)
Chins for Dan
V-ups (subed for GHD's..we did them at SUU)
Both finished run
I am exhausted! Dan and I have really hit the workouts hard this week. I feel like we are focused, READY for a rest day and really ready to perform on Saturday!! See you all then :)
Did MU's and HSPU's
ReplyDeleteBench: #215
Did Chins and GHD's
No more time am am so ran pm.
Feeling good for Sat. Just gotta keep the box Jump rhythm.