Sick again. Here’s what the brave warriors did… JM SW lft 30sec rt 30sec Clean lft 30sec rt 30sec Cl & Pr lft 30sec rt 30sec Pr lft 30sec rt 30sec Sn lft 30sec rt 30sec Time Set 1 SW lft 1min rt 1 min Clean lft 1min rt 1 min Cl & Pr lft 1min rt 1 min Pr lft 1min rt 1 min Sn lft 1min rt 1 min 10 pull-ups 2min bridge Time Set 2 SW lft 2min Clean lft 2min Cl
I was sick today, so the guys did their own thing…. JM1min swings 2 hands30sec rest1min swings left30sec rest1min swings rightEtcEtc LegsStep-ups onto the ring, hanging weight in each hand x105 x pull-upsStep-ups onto the ring, weights above head x1020 x push-ups 2 x 24’s Deadlift x 102 x 32’s Deadlift x 102 x 40’s Deadlift x 10 1 x 24 Squat x 101 x 32 Squat x 101 x 40 Squat x 10 2 x 32’s Farmer’s walk2 x 24’s Military-press walk (double overhead)
JM & WarmUp10 Now a variation on the VO2max….which is 15s SN(L), 15s rest,15s SN(R), 15s rest….etc. We’re doing 15s SN(L), 15s SN(R), 15s rest which will crank up the cardio aspect by reducing the rest drastically. Calibration 6mins…20mins of VO3max End with a 2min bridge straight out of the last set so you’re heaving to catch your breath. This is a good way to learn how to get control of your breathing.
JM & Warmup VO2max(16kg): calibration run 6mins … 8,10,12,15,20, max in 1min (work 1min L…1min R) take max/4…time/4… (so if you got 25…you’re doing 6 every 15s)… 30mins (=30 sets on each side) Rest 5 mins Go up a weight & down a rep…or…same weight & up a rep. another 5mins.