AM
A1. Power clean 3x3
A2. amrap(-2) ring pushups x 3; rest 3min
B. Back squat high bar a2g. 3x3; rest 3 min
C. 1 min airdyne sprint 90%
1min 50% x 5
D. 10 min airdyne Easy
PM
8 sets @85%, 85%, 85%, 90%, 90%, 95%, 95%, 95% Aerobic effort:
10 burpees
10 box jumps 20in
10 kbs 2pd
10 wallball
45 double under
rest 3 min active aidryne 50%
PM = not fun haha
ReplyDeleteDrew Shamblin and I have been following what ya'll are doing. Great stuff! We try to incorporate it into our training whenever it fits. :)
Sarabeth Phillips
5ft. 120 lbs
used 2 pood, 20lb med ball to 8-9 ft. target
nice work with the 2pd/20lber sarahbeth, you're welcome to snag any of them you wish. good luck at regionals
ReplyDeleteDrew Shamblin 5'9 165ish
ReplyDeleteAm
A1 225, 225, 225
A2. 50, 45, 40
B. Skipped
C. On rower
All sets 1:35/2:10-2:15
D. Complete on rower
Pm
Done with 88lb kb
All sets unbroken
Total time 36:17
3 min active rest on rower
Great stuff AJ....thanks for what your doing
AM:
ReplyDeleteA. 3x3 squat clean @ 85% 1rm. 4 min rest. drop each rep from top.
all sets @ 285
B. 5x50 unbroken du's. 1 min rest.
complete
PM: (did 2 hrs later)
5 sets:
800m run at max mile pace
work:rest 1:2
2:47, 2:44, 2:42, 2:44, 2:46
last one was rough at the end. wanted them more around 2:30. felt good to stay consistent though and may not have if I'd tried to hit 2:30 on them.
Pm
ReplyDelete****37:17 total time: posting from phone