Tuesday, June 18, 2013
6-18-13
Workout
Mobility
Warm up
Fitness
1) Weighted Pull ups 2-2-2-1-1-1 rest 2 min
2) AMRAP sets of 3 unbroken pull ups in 3 minutes x 2; rest 3 min between sets
3) AMRAP of unbroken TTB x 3 rest 2 min
4) Side Plank x max sec. x 3/side; full rest between sets
Lady's
1a) Back Squat@42x1 x 6-8 x 5; rest 1 minute
1b) Weighted Eccentric only Pull ups @ 61j1 x 4-6 x 5; rest 3 min
2) Situps x 15 x 4; rest 90 seconds
3) For time: 100 sandbag step ups 20' box. Alternate feet every other step. Drive knee up high. Alternate the sandbag from one shoulder to the other every 20 reps.
Power
1) Deadlift 5 rm
2) Strict Pull ups x max reps x 3. (Make sure to keep the head in a neutral position.)
EMOTM for 10 minutes
5 Box Jumps
40 yd Sprint
Time each round and post the fastest round.
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3 comments:
DL: 300
PU: 8,9,7. Really worked on keeping the head neutral. Ended when I started to reach with chin.
Best time: 11.03
1. 2-2-2 = Black band
1-1-1 = Green band-eccentric
2. 7,6
3. 7,6,5
4. Right: 16.24,15.94,29.17
Left: 18.37,23.80,29.89
Well in true Brownlow vacation style....as we were getting ready for our burpee-sit-up workout, we learned Uncle Steve's St. Bernard Sekoya died last night. So off to dig a hole and say goodbye.
We all played a mean game of basketball this afternoon though. A good time! Burpees and sit-ups tomorrow.
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