A. Press – Take 10 minutes to work up to a heavy set of 3.
B. Weighted pull-ups – 10×2 reps, on every 30 sec. If possible, use the same or greater weight (or lighter band, if that’s where you’re at) as last week. Don’t worry if you are still at the same scale as last week. We have decreased the rest time, so you are still doing more work in less time, which is our goal.
C. 4 rounds for time of:
3 tire flips
400 m run
We have a freshly paved parking lot, so we may as well use it!
A. Worked up to 50#, felt more in control, and stronger in my upper body today – i like that!!
B. Started with the thick red band, had to move to the 2 skinny red bands about 3/4 of the way through. I still like these!!!
C. 16:something. Push ups were scaled on the tires, and the run modified to 500m row.
Was a great workout today, and Nolan( my son) said after coming to watch today, he wants to come back 🙂 SWEET!!! There’s another one coming up the ranks!!
A: Went to 80#… My arms started to feel a little shakey so I called it at that weight
B: happy to say I think this was the last time I’m going to be using the green band. On to the two red bands! Whohoo
C: 12:41…. A lot better than expected, running is definitely one of my weaknesses so I expected to be closer to 20 min….
A. Not a great pressing day for some reason, as I only got up to 110.
B. Pullups were done with a 60# KB. With the short rest period, this was possibly a bit ambitious.
C. I managed to squeeze this one in with Janelle before the On Rampers arrived. 9:04 Rx’ed. The pushups and tire flips were basically just a break from the running. I was trying to incorporate some of the running technique from the weekend, and overall it felt pretty smooth.