Thursday, April 12, 2012
Dice Roll
Warm up: 200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)
Mobility: flat back to forward bend x 10
Workout:
Deadlift
50% 3rm x 5
75% 3 rm x 5
85% 3rm x 2
90-95% 3rm x 1
Test -- 3rm (try to exceed your previous)
7 box jumps 24"/20"
7 burpees
7 swings 55#/35#
Post 3 rm and # rds for score
Shout outs to all: I saw more pr's smashed today than I could count. Great job to all! I got one myself, 10# over! I think Coach Janet's great warm up helped.
Dice Roll
Warm up: 200 m run, 20 pvc good mornings, 5 lunges ea leg, 200 m run, 20 wgt good mornings 30#/15#, 5 spiderman lunges; 2 x 30 hs kicks (alt legs)
Mobility: flat back to forward bend x 10
Workout:
Deadlift
50% 3rm x 5
75% 3 rm x 5
85% 3rm x 2
90-95% 3rm x 1
Test -- 3rm (try to exceed your previous)
7 box jumps 24"/20"
7 burpees
7 swings 55#/35#
Post 3 rm and # rds for score
Shout outs to all: I saw more pr's smashed today than I could count. Great job to all! I got one myself, 10# over! I think Coach Janet's great warm up helped.
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