Age-Group ONLINE Qualifiers start in 4-Weeks...
Just enough time to give a last push to get a bit better.
We will see how this Training Think Tank is working.
I like it so far!
March 12-16 is the Online Qualifier!
AND OTHER BIG NEWS... AOWR Alumni - Shawn Brehm just re-tested FRAN and got a PR!!!
9:15 was Previous Best...
Did it last Friday/Saturday = 3:58!!! (65# / All Pull Ups were UB, I believe!)
That is a sub-4m Fran folks! Amazing & awesome!
Work with the gifts God gave you and great results will follow!
Keep up the good work.
Warm-Up
BB WU
2 Rnds:
6 Pull Ups
3 OHS (Build to workout wt)
---------------
MIXED INTERVALS
2 Sets for Individual Time:
32 Pull Ups
20s Rest
8 OHS (taken from ground / select tough wt. but UB)
4-6min Rest b/t Sets
--------------
2 Sets for Individual Time:
2-4 Rope Climbes
25 Pike Sit Ups
50' BB OH Lungewalk (135#/95#)
2-3m Rest b/t
---------------
STRENGTH
SQUAT SNATCH
1.1 x 6 (Load 86% for first 3 sets, then 90-93% for 4-6 / 15s Rest b/t / 2-3m Rest b/t Sets)
---------------
ENGINE
5m Bike
+
5 x 7s @ 100% + 1:23 easy spin
-------------------
2m @ 150 WATTS
30s Easy Spin Recovery
2m @ 200 WATTS
30s Easy Spin Recovery
2m @ 250 WATTS
30s Easy Spin Recovery
2m @ 300 WATTS
.... Keep going if you can - Work to about 85%, something you can sustain
Stan ~ 3:35 / 3:15 /
Ladick ~ 2:57 / 2:22 /
Daliege ~ 2:35 / 2:36
tb ~ 1:42 / 1:39 (32 UB 52s/51s) /// (3 Rope Climbs / 135#) 5:54 / 5:15 / Engine done
51-52 rpms / 56-57 rpms / 61-62 rpms / 65-66 rpms
I did 2 x 25 GHD Sit Ups (2m Rest also) = 53s - 50s
No comments:
Post a Comment