Monday....sweet
Warm Up: Standard
Practice: Dead lift - 3 sets of 5 reps @ 65,75,85% of 1 rep max
If no 1 rep max, do sets of 5 and when you get to a set of 5 where the last rep is difficult count that as you 1st set and go up slightly the next two sets.
Remember:
Jumpers stance
Hook grip
Flat back
Take slack out of hamstrings
Bar under shoulder blades
Initiate with knees letting chest rise with hips, when bar gets above knees extend you hips and stand it up
Train:
5 rounds: each round for time
Sprint 3 trips (down and back) basketball court or similar distance (90ft)
Burpee broad jumps to half court (45ft)
3 min rest between rounds
This is an all out sprint, followed by burpees broad jumps; when you stand up from your burpee you do not get to take a step. Jump off two feet and get as much distance as possible, then do your next burpee in that spot. Clock stops when your two feet clear the half court line. So if you land just short of the line you have to complete that burpee and jump forward over the line (clock then stops).
Comments: post your practice weights and your training times for each round
Post: partner stretching
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Sela- Practice 225,260,295 Train: 54,57,1:00,57,58
ReplyDeleteLoved this workout, great intensity from our group today
Goodgame- P 225#,260,260 T: 1:00,:57,1:03,1:11,1:06 was a lot fun, felt horrible after last two rounds.
ReplyDeletePfeifer: P: 185, 205, 225, should have gone heavier
ReplyDeleteT: 1:15, 1:21, 1:24, 1:25, 1:12
Koenig - P: 95, 105 with sloppy, sloppy form so back to 95
ReplyDeleteT: 1:32, 1:35, 1:50, 1:52ish and 1:44. Sucked. I hate my life, but ready to get back into a routine
Urias, P: 185#, 205#, 225#.
ReplyDeleteT: Total time 19:33, minus 12min break = 7:33 working time. I didn't get the splits.
Is 3 trips (down and back) the same as 6 lengths?
ReplyDeletepractice - 185#, 215#, 245#
train - 54s, 48s, 44s, 47s, 48s
jared, yes; smoking times...nice work
ReplyDelete