Sunday, August 17
August 16, 2014Tuesday, August 19
August 18, 2014Warm-Up
3 Rounds of
20 Jumping Jacks
15 Band Good Mornings
10 Squats
5 Jump Squats
Strength – Box Squat (30 minute cap)
1 x 10 w/ bar
1 x 5 @ 30%
1 x 5 @ 40%
1 x 3 @ 50%
5 x 3 @ 60%
Met-Con
EMOM 12min (4 Rounds each)
10 Heavy Russian KB Swings
5 Plank to Squat to Broad Jump*
10 Dynamic Med Ball Sit-ups**
* from plank position, jump to squat, then spring forward as far as possible; focus on landing in stable stance with knees out; Stand, turn around and reset in plank position
** sit-back, reaching Med Ball overhead to floor, then sit up and throw Med Ball into wall; use an abmat, and feet should be anchored w DBs
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Fun old school music today! Worked up to 98#, which is probably a bit more than my 60%, oops. But the reps felt crisp, so I went with it.
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Used 40# kb, for Russian swings, first time for that. I think we used a 12# ball? Not sure.
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But whew! I’m totally spent!