Saturday, November 7, 2009

Sunday 11/8/09

Warm-up of the week:
DROM (Dutch, Amundson, PVC or mix it up)
Work on a "goat" for 10 minutes
*** A goat is something you suck at. It could be dbl unders, overhead squats, kip pull-ups, or whatever. Just pick something and practice it!

Strength:
Deadlift 5x1

Warm-up with as many sets as needed. Perform one set of five at 70% of one rep max OR add five to ten pounds from last deadlift workout (11/1).

Met-con:
3 Rounds
Run 400m
25 push-ups
20 walking overhead lunges (45/25 plate held overhead)

Results:
Frank 9:08
Kawelau 11:48
Mary 12:09
Kehau D. 12:26
Emma 12:40
Caitlin 12:46
Lori 13:00
Posted by at 8:11 PM

3 comments:

  1. Oh 400's!!!! My favorite!!!??? > <
    O
    ReplyDelete
  2. Ugg I feel like a slug not being able to work out these past few days. wish I could have been there again. I really need to work on my power cleans and 400's.
    ReplyDelete
  3. Deadlifts 240x5/275x5/315x6

    I was totally spent after that last set of deadlifts and unable to run. Substituted 1/4 Angie for metcon (25 each of pull-ups, push-ups, sit-ups, squats). Finished in 3:40.
    ReplyDelete

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