Monday 21st March – 2011
Today @ B32CF:
Rest day for CF Open crew
Everyone else:
Run – 15min @ 65% + HSPU – 3reps; every 60sec x8 + TGU – 10 challenging reps/arm + Walking lunges – 80 reps; controlled + Run 15min @ 65%Post your training notes to comments Hard training tomorrow for both groups
The power of books
Fundamental exercise concepts
Posted on March 20, 2011, in Daily Group Training and tagged 65% max HR, B32, hspu, lunges, running, skill work, tgu. Bookmark the permalink. 5 Comments.
‘Fundemental exercise concepts’ Awesome post. A whole lot of great information which will help me will my human movement exam this week!
row 15 mins – total 3350 mts
hspu x 3 20kg plate x 8 sets
TGU first 5 reps 16kg second 5 20 kgs
100 sit ups
row 15 min 3510 mts
row 15 mins – 3064m
push ups x 3/60sec x 8 sets
TGU @ 12kgKB
80 lunges
row 15 min- 3091m
Adapted For Weather
5min 60kg tire flip (box jump and jump overs included)
5min rowing
5min 60kg tire flip
+
Set of 15 Unbroken Pull-ups
+
HSPU 3 every 60 sec x 8 (sets 6 to 8 i broke up and failed a few reps)
+
Set of 15 Unbroken Pull-ups
+
10 TGU per arm, first 3 with 24kg, rest with 20kg.
+
80 Walking Lunges
+
Set of 15 Unbroken Pull-ups
+
5min rowing
5min 60kg tire flip
5min rowing
+
Set of 15 Unbroken Pull-ups
holy hell, made it to the end of the explanation……that was worse than the bloody WOD….
All good, feeling real fresh after Saturdays bout haha
In the pouring rain -
Run 15 min
TGU @ 16 kg
80 lunges
Run 15 min
Tried the HSPU but too much grief from my shoulder so spent some extra time on mob exercises after I dried off from the rest.