AM Session
A.
Every minute for 6 minutes (3 sets) complete:
Interval 1 – Air Chair Swing x 5 reps
Interval 2 – Jump to Bar from Squat x 5 reps
Followed by . . .
Every minute, on the minute, for 4 minutes, complete:
Bar Muscle-Up x 2-3 reps
55+:
Jump to Bar from Squat x 2-3 reps
B.
Every 5 minutes, for 25 minutes, complete:
Row 500 Meters
Chest-to-Bar Pull-Ups x Designated per age division
Wall Ball Shots x 10 reps
35-54: 15 reps; 30 lbs to 10′ target; 20 lbs to 10′ target
55+: 10 reps; 20 lbs to 10′ target; 14 lbs to 10′ target
Rest until fully recovered and then . . .
For time:
Run 800 meters
Handstand Push-Ups x Designated per age divsion
Toes-to-Bar x 30 reps
35-54: 30 reps
55+: 20 reps
C.
Three sets of:
Bamboo Press x 6-8 reps
Rest as needed
Reverse Snow Angels
x 15 reps
Rest as needed
PM Session (Optional)
20 Minute Tempo Run
Pacing:
6 Minute Mile Pace – Run this at 7 minute mile pace (1:45 per lap)
7 Minute Mile Pace – Run this at 8 minute mile pace (2:00 per lap)
8 Minute Mile Pace – Run this at 9 minute mile pace (2:15 per lap)
A. Done- those r good drills- MUs felt great after
B. 25# ball for first two but it felt like catching a meteor so I switched to #20 for last 3 – 3:05/3:00/3:05/3:07/3:09
C. 6:06
What? 20#? You did the girls weight? I’ll have to start calling you Alberta! ?
Well that’s not very nice!
Just playing with ya!
A. Done, my air chairs look more like a recliner lazy boy chair
B. 3:30, 3:45, 3:55, 4, 4:15, ctb 5s, 30#
Rest until fully recovered is a sick joke, lol
C. 8 min
Recliner lazy boy! ?
Mobility done
A. EMOMs done
B1. 3:09, 3:04, 3:11, 3:09, 3:13 (played around with grips and without, the grip rounds were better). Mostly 8/7 on c2bs. Rows were 2:04-2:10.
B2. 5:55
U might want to go unbroken on your c2b to shave some time. Just a thought
Right????