Training AM(830a)
Warm-Up
3 Rounds
3 Rounds
3 Strict MUps
15 Clapping Pushups
30 Abmats
30 Abmats
A. 30 m accels from push up position - get up to 95% speed by 30 m; walk back x 3/set; rest 2 min x 3 sets
*Felt good here, have video of first set of sprints
B. Hurdles - 3 feet apart - 20" high x 5; high knee rebounds - 3 sets of 5 per set; rest 2 min x 2
*Used blocks that were 22" high and 3 feet apart.
C. HPC x 1/FS x 3; rest 3 min - 4 sets
*185/205/215/225
**Probably should have started a little heavier, next time will start around 215-225#.
D1. Clean GRip DL TnG - 225# x 8-12; rest 10 sec
D2. Ring Dips - amrap x 3; rest 4 min
*DL felt easy, Ring Dips were done with the first being a M-Up. 17-15-13 Reps per Round.
PM (230p)
Warm-Up
2 Rounds
2 Legless Rope Ascents (20 Feet)
4 HSPU
8 K2E
16 Push-Ups
Warm-Up
2 Rounds
2 Legless Rope Ascents (20 Feet)
4 HSPU
8 K2E
16 Push-Ups
15 min handstand walk practice
+
Run 400 m @ 80%
walk rest 2 min x 4*1:24/1:23/1:27/1:26
+
10 min handstand walk practice
+
Run 400 m @ 80%
walk rest 2 min x 4
*1:25/1:25/1:24/1:24
Runs Felt pretty good, the last time we had 400s it was a struggle to stay under 1:30, today wasn't bad.
*1:25/1:25/1:24/1:24
Runs Felt pretty good, the last time we had 400s it was a struggle to stay under 1:30, today wasn't bad.
+
5 min handstand walk as far as possible
*50 Yards
**Have practiced this quite a bit in the past but it has been a month or so since working on it. Felt great today. Thought for sure because of the time that my shoulders would be smoked by the 5m distance test but it went well.
Training Video
http://vimeo.com/29750208
*50 Yards
**Have practiced this quite a bit in the past but it has been a month or so since working on it. Felt great today. Thought for sure because of the time that my shoulders would be smoked by the 5m distance test but it went well.
Training Video
http://vimeo.com/29750208
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