Wednesday, October 7, 2015


Wednesday, October 7, 2015

Coach Pat

(11AM) Tom, Bill, Val, Steve B, Ilian, Ben, Jeremy and me

Warm Up

Row sequence with arms pronated and supinated.  Arms only, arms and hips, add quarter legs, add half legs and then full.  Then 2 rounds of 5 ring rows, 10 pushups and 15 air squats


Strict Weighted Dip 5-5-3-3-1-1-1-1

Strict means feet forward, toes pointed forward, lower and point nose towards the floor until shoulder breaks plane of elbow and then back up the same way.

I worked out with Ilian and Bill.  We did BW-BW-10#-10#-15#-20#-25#-35#

Ben and Jeremy were pushing 135# and 160# weighted dips.


Complete 4 rounds for time of 10 ring pushups, 10 KB swings (44#), 10 ring pushups, 10 calorie row, 30 seconds rest

I finished in 14:50 as Pat threw the 10 minute cap out the window.  It was also modded from 30 ring pushups each round to 20 ring pushups.  I did the first 2.5 rounds but did pushups on knees for the last 1.5 rounds.  The KB swings were OK.  Rx was 70# and were supposed to be heavy.  We did them overhead versus eye level.                                

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