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Monday, August 31, 2009

WEEKLY PLAN

Be sure to tackle these objectives *once each* sometime before next Monday. You can do them either before or after your workout. You can do multiple objectives on a day. But just try to make sure you get them done. You choose the day you want to do the objective.

3/week

  • Heavy single deadlift. Perfect execution (including neutral cervical spine!!) required for successful rep. Report percentage of bodyweight lifted in heaviest successful rep to coach.
  • 100 squats at 2020 tempo. Goal is perfect execution. I would like to see everyone hit at least 50 consecutive squats. Report highest number of consecutive squats to coach.
  • Max effort in one set: toe pushups at 1010 tempo. Report number to coach.

Unlimited

  • All of the above
  • Tabata squats for total reps. Shooting for > 128 with good execution. If execution sucks, slow it down and do it right!!!!! Report total reps to coach.

Today’s Workout

A. 1 Round for time:

25 Right leg pistols
25 SDHP (95/65)
25 Left leg pistols
25 HSPU’s
25 Right leg pistols
25 GHD sit-ups
25 Left leg pistols
25 Burpees
25 Right leg pistols
25 Box Jumps (24/20)
25 Left leg pistols

B. Leg lift to L, hold (75s), finish toes to bar… don’t count the hold if the toes don’t make it back to the bar.

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