BS Training Schedule:
Thursday- Skills / Strength
Friday - OFF
Sat- 10am @ CFCC Compete / Recovery Run
Sun- Pending Compete/ OFF
Monday 18th - Anaerobic work
-------------------------------------
Practice Muscle ups and HSPU
1. Dead-Lift 3,3,3 85% @ 3sec down /4min
2A. Press 5,3,1 /3min
2B. Wt Chin ups 5,3,1 /3min
+
3 Sets
15 Wall Balls
20sse High knees skipping
20sec Burpees without push up
20sec Dynamic step ups 20" box
Rest 60sec
+
400m Run @ 80% x 3 / 3-4min rest
focus on breathing
post comments and results
Can we do first group at 9:00 am on Sat? Due to the Red and White scrimmage I got to be at work earlier.
ReplyDeleteI would love to go at 9. I'm in if its okay. All you rad black sheepers did so awesome today! It was fun to watch.
ReplyDeleteDL: 165#
ReplyDeleteDidn't do press or chins
Did wall ball wod
Did 1 set of the 800m run
DL: #315, #335, #355
ReplyDeleteNo presses or chins
Completed intervals and 1 run. Legs felt smoked so called it good and had an ice bath.
Yes, about this Saturday....
ReplyDeleteI will be posting start times beginning at 9am...we will only be able to have 2 athletes per heat for judging purposes...check on the blog Friday!
Dan you are booked for 9am!
DL- 275#, 315#, 315#
ReplyDeleteno chins or preses
completed wall ball 3 rounds
practiced muscle ups instead of running.
Hey Black Sheep...
ReplyDeleteFor future reference...don't skip the strength work...its designed to maintain your strength during this 6 week process it WILL NOT fatigue you before an event! So unless you are injured or sick do everything as prescribed please...
Erin:
ReplyDeleteDL-245, 245, 245#
Press- 85, 95, 105
Chins-20, 25, 30
Wod done
running done
Did mu and hspu work at the end so I could work on doing them fatigued and also work on turning out my wrists before the muscle-up...good work out!
Dan:
He did it all with me, but I can't remember his weights!
DL: 275, 315, 345
ReplyDeleteNo presses or chins
Completed WOD
ran one 400
We didn't skip the strength work due to fatigue. It was a logistical issue with the regular xfit class.
ReplyDeleteNO worries....I heard of the cluster mess this morning...you all are forgiven ;-)
ReplyDeleteDL: 245# all sets
ReplyDeletePress: 65, 75, 75
Chins: 10, 10, 15
WOD Done
Running Done
Practice MU's with red band.. ugh.. maybe my first one will be sat ;)
HSPU are getting better.. soon I will be doing head to floor.. not head to skinny mat.