warm up
5min self warm up
focus/skill
scoop & double knee bend
-maintain chest over bar as long as possible on 1st pull
-keep hamstring tension throughout 1st pull
-transition to double knee bend (think ping pong stack analogy)
-jump & land
workout
double unders x 100
155# g20 x 5
double unders x 75
135# g20 x 10
double unders x 50
115# g20 x 15
double unders x 25
15 comments:
diggin' the 6:00 clan!
caleb.rx.10:37
g20?
Kyle R. 181bw
Mod 135,115,95
15:01
Chrissy 152bw
6am crew rocks the house!! (I try to keep my grumpiness to a min!)
mod- 85#, 75#, 65#
15:26 or :36- forget
Dustin 10:22 This one felt good. Weight was very manageable with rep scheme. Double unders were the main issue for me. Had some good 25 and 30 rep runs but also had a couple of the dud reps or 2 or 3 rep runs also. I moded this one on accident. did 155/135/95. Was setting up the bar for 115 and forgot to add the tens. I might do this one again next Thursday to get an rx time.
Darrell rx...10:17.
115#, 95#, 75#
11:05
95#, 75#, 55# 17.49 Really have to work on the DU's
CANCEL ALERT WARNING MSG #1,& 2. 101900ZMAY 2010, 111900ZMAY2010
SIT REP MSG
Subj: The B-52 workout.
Background: 2 years ago on my birthday we did the filthy 50. Last year Chris put together a nasty little sqt clean + pull up combo. This year with a little help from the man at 3.2.4. we came up with the following.
5 rds
5 muscle ups
2 rope climbs
5 2 pood A-kbs
2 g20h
5 front sqt
3 min rest btw rds
As for the load on g2oh + front sqt. You determine the safe working load, 1/2, 3/4, bw or for the super humans 1 1/2. Workout will commence at 15:30L 13 May
Thanks Chris & Megan and all the CFJAX trainers
for your help.
Bombs away !
turbo. mod. 8:01
Varsity Load Out: 185#, 155#, 135#
Deb 115bw. 15:01 mod 85/75/65, 4x single since I can't perform a du to save my life...
Cliff 168bw. 13:55 mod 135/115/95
Although today would be a rest day I was still tasked with a requirement from my new employer. As a part of their constantly varied physical training, we were asked to perform a 500m TT on their recently acquired brand new Concept 2 rowers. Little did they know that we were old friends and this would be a reunion of sorts. For the first time I implemented a strategy for a 500m piece and it paid dividends. 1:28pr.
Brannon. 185bw. 13:36 RX
mego / 156
rx women : 115/95/75
10:18
rest less work more.
g2o = ground to overhead
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