Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 10 abmat back extentions, 5 dowel good mornings, 10 8kg Good mornings, burgener skill transfers, samson stretch.
5 8kg thrusters, 3 16kg thrusters, 3 PU rev chins, 150m Elliptical
110127 Holbrook
Five rounds, each for time of:
35 pound / 16kg Thruster, 5 reps
10 Assisted Pull-ups (PU rev chins broken 4,3,3) (PU rev chins broken 4,2,2,1), (Blue band pin 5 chins 5,5), (Blue band pin 5 pulls broken), (Blue band pin 5 chins broken)
100 meter Sprint - subbed eliptical lev 2
Rest one minute
Total Time 17.02 mins include rests
Splits (excluding rest) 2.39 - 3.01 (slowest)- 2.05 - 1.56 (fastest)- 2.15
The pull ups realy slowed me down today (the thrusters were a breeze by comparison so up them next time) - doing the low reps in the chin up challenge has really sapped my chin up endurance but I think it will be worth it when I get my first unassisted chin up.
C/O Push up challenge red band pin 3 assist 6-5-4-4-7
5 8kg thrusters, 3 16kg thrusters, 3 PU rev chins, 150m Elliptical
110127 Holbrook
Five rounds, each for time of:
35 pound / 16kg Thruster, 5 reps
10 Assisted Pull-ups (PU rev chins broken 4,3,3) (PU rev chins broken 4,2,2,1), (Blue band pin 5 chins 5,5), (Blue band pin 5 pulls broken), (Blue band pin 5 chins broken)
100 meter Sprint - subbed eliptical lev 2
Rest one minute
Total Time 17.02 mins include rests
Splits (excluding rest) 2.39 - 3.01 (slowest)- 2.05 - 1.56 (fastest)- 2.15
The pull ups realy slowed me down today (the thrusters were a breeze by comparison so up them next time) - doing the low reps in the chin up challenge has really sapped my chin up endurance but I think it will be worth it when I get my first unassisted chin up.
C/O Push up challenge red band pin 3 assist 6-5-4-4-7
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