Warrior Gym, 1500 and 2000. Anyone wanting to train at 2100 email me or drop a note in comments and I'll be there.
Warmup: Standard
Practice: "Goat" Day
This means that you get to use the opportunity to train something that you suck at. It can be anything from any modality (Strength, Gymnastics, or Monostructural). The idea is to train our specific weaknesses, and the programming may not always specifically address them. This is your time to work on what you perceive a need for. Try to keep it in the 3 sets of 10 arena, or just play it by ear for pure skill development. Time frame is about ten to fifteen minutes allocated to it.
Train: For Time:
21-15-9 reps of
55lb Dumbell Swings (scale the weight as needed)
Burpees
Time frame for the workout is 6 to 8 minutes. If you are not finished in 8 minutes then stop.
Dumbell swings are "American" standard, meaning from between your legs (forearms resting on thighs) to overhead with a portion of the ear covered by the arms at full extension. Keep that neutral spine throughout the range of motion.
Burpees are burpees. You know how to do them, it's just a matter of making your body do all of the required range of motion. Chest to floor at the bottom, arms clapping overhead with full hip extension at the top.
Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday. Fuel your body and prioritize your sleep for tomorrow's rest day.
Subscribe to:
Post Comments (Atom)
MAJ M - Practice: Split Jerks, 3 x 3, 95,115,135; Train: RX'd, 4:24. Should have used 65lb dumbells.
ReplyDeletePelletier - Practice: Cleans Skill work; Train: RX'd, 4:30.
Hankinson - Practice: Cleans Skill work; Train: 40lbs, 5:18.
Naputi - Practice: Pullups, 3 x 10; Train: 40lbs, 5:15.
Currently traveling for NCR&R. Won't be back up until Monday....hopefully.
ReplyDeleteKelly - I REALLY hope you're back for Monday. It's one that you don't want to miss...
ReplyDeleteTimmons - Practice: Double Unders; Train: RX'd, 6:22.
ReplyDeleteJohn - Practice: Pullups (jumping); Train: 40lbs, 7:23.
Practice: Front Squats, 3x5 @ 185lbs; Train: RX'd, 4:28.
ReplyDeleteStefan - Sleep is fine; I will double Fat. Still hanging on to this ulcer in my stomach... antibiotics complete... will see the Doc tomorrow.
Sela: Overhead squats: 3x10 65,85,95 and starting to feel more comfortable with this lift; Train: RX'd 4:01
ReplyDeleteFerarra: DL; 3x10 225; Train: RX'd 4:58
Wise: Back squat 3x10 185; Train: RX'd 5:47
Arana - Practice: Overhead Squat skill work: Train: 45lbs, 5:15.
ReplyDeleteCarlson - Practice: Squat clinic; Train: RX'd, 4:42.
Schaeffer - Practice: Double Unders; Train: RX'd, 4:42.