ROM (Range of Motion) Drills
Baseline
30-20-10 ~ Wall Ball & SDLHP (75#)
BB Gymnastics
7 x 2 Vertical Clean (off high boxes / pockets) + 1 Push Jerk
Strength
Back Squat ~ 3 x 5 (Heavy) / 2 x 3 (Heavier)
Front Squat ~ 5 x 3 w/ 3sec pause at rock bottom...then bounce off calves and drive
WOD ~ SPARTANBURG
AMRAP in 15 Min:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Jerk
1 Overhead Squat
~ Pick your weight...75#/95#/115#/135#...etc
XTRA
50 GHD Sit Ups
30 Goodmornings (bar)
Lower back is hurting a bit (tb) / Groin is hurting (Hepp)
Ripps Rules: #1) Don't be Stupid (Applied)...
Hepp stopped after the Vert. Clean as it(groin) was irritating him.
We(Syd & I) both decided not to do the Heavier Set of Squats...I skipped the Front Squats after the Back Squats...
Hepp ~ 175# / Tabata with the kids
Syd ~ 175# / 275# BS / 185#FS / 23 Rnds (95#)
tb ~ 175# / 275# BS / NA FS / 18 Rnds (135#)
Haley ~ 23 Rnds (45#)
Drake ~ 26 Rnds (45#)
The Boys (Val's VBallers) ~ 185# / 275# BS / go to VB Camp (btw-they are STUDS!!!)
PM
Val ~ 95# /135# / 95# / 24Rnds (75#)
I am back I think. Heart checked out ok. Just have to deal with abnormal beats and try not to get freaked out by it. Good one.
ReplyDeleteSaturday-by myself
1 mile run, 3 rds of 10 pullups,10 air squats, 10 gd situps and 10 incline pushups. then ran 100 strides, 20 box jumps on some flower garden thing. Then 100 strides, 20 situps, 100 strides 20 airsquats, 100 strides 20 pushups till I reached back to destination. Final tally of 2 miles, 30 pullups, 20boxjumps, 100 each of situps, pushups and air squats.
Today for time......with boys.....They did 1/4 mile I did 1/2 mile.....3 rnds run, then 21,15,9 pullups, gd situps and hr pushups.
Austin 27 min
Cade 29 min
Me 31 min.
SHEEESH its hot.
AWESOME Stan!
DeleteGood to have you back!!! Glad things checked out ok... Now remain calm (easy to say...not to do)
ReplyDelete