Tuesday, October 29, 2013

Wednesday 10.30.13


If you are prepping for Ragin (and even if you aren't) you should plan some active recovery and mobilization tomorrow


1. For Time
42-30-18
Pullups/Chest to Bar/Bar Muscle ups
GHD situps
*yes I want you to run back and forth
2. Goats
Spend 20 min @ low intensity with one mobility goat and one technique goat (these are often related)
***think Double Unders, Handstand Walks, Pistols, Standing up Straight, Writing in cursive.....
3. Run
Sprint 100 meters
Run 700 meters @ 65%
Sprint 200 meters
Run 600 meters @ 65%
Sprint 400 meters
Run 400 meters @ 65%
Run 800 meters
***this isn't for time, don't fuckin sherm it

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7 comments:

  1. UnknownOctober 30, 2013 at 9:38 AM

    1. 18:43
    2. done
    3. done- did not SHERM!!!

    ReplyDelete
  2. UnknownOctober 30, 2013 at 11:56 AM

    1. 16:56
    2 did double unders
    3. Did 10x100m sprints 100%

    ReplyDelete
  3. UnknownOctober 30, 2013 at 12:03 PM

    1. 18:43 C2B
    2. worked on DU's
    3. done

    ReplyDelete
  4. UnknownOctober 30, 2013 at 1:18 PM

    1. 17:30
    2. DU's, Mature squat progression
    3. Done

    ReplyDelete
  5. UnknownOctober 30, 2013 at 5:58 PM

    1. 17:19 used bands on pullups, C2B n Bar muscle ups
    2. Worked on DUs, head stands for balance n handstands
    3. Done and did not Sherm!

    ReplyDelete
  6. UnknownOctober 30, 2013 at 6:07 PM

    1. 19:07 (Red and green band for BMU)
    2. 3x50 DUs and Hamstring Mobility
    3. Done

    ReplyDelete
  7. UnknownOctober 30, 2013 at 9:59 PM

    1. never finished bar MU due to palm separation...but did all 42 pullups unbroken

    2. handstand walks

    3. will do tomorrow

    ReplyDelete

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