Warm Up: 1 Mile run @ moderate pace.
10 x 100 yd sprints (:15 sec interval rest)
Work Capacity:
Piston:
1,000 Air Squats for time
Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.
Tuesday, 6 July 2010
Yosemite - 5/7/10
Warm Up: 100 double-unders, 50 KTE
Strength: Work to 1RM Push Press (PP)
Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC
Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters
Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.
Strength: Work to 1RM Push Press (PP)
Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC
Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters
Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.
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