Monday, January 20, 2014

Warmup:
Row 1K
3x 20 sec sit runs
20 PVC good mornings
15 bar good mornings-very light
10 bar good mornings-light
20 Air Squats
20 Lunges
Arm Circles

Strength:
Strict Pullups
5x 2-10 reps strict

Workout:
2 Rounds
25 Goblet Squats
400m Run
25 Burpees
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2 comments:

  1. JAXMonday, January 20, 2014

    Sideswipe (AM):14:06
    DL: 65-95-115-135-135-135-135-135-135-135) x 3 reps each set
    Bench Press: (75-95-105-105-105) x 5 reps each each set
    Workout:
    50 Back Squats-65#
    1000m Row
    200 Double Unders

    Shockwave (AM): 19:38
    Deadlift: 10 Sets of 3 reps @ 173#
    Workout:
    50 Back Squats-65# (finished in 3:05)
    1000m Row (finished that part at 7:19)
    200 Double Unders

    ReplyDelete
  2. JAXMonday, January 20, 2014

    Shockwave (PM): 11:49
    44# Goblet Squats

    Bee: 17:46
    26# Goblet Squats

    Mirage:12:01
    Box Squats holding 18# KB / Run/walk / Knee Pushups

    Ironhide: 18:01
    18# Goblet Squats

    Cakes: 18:01
    Air Squats/Run/Burpees

    Sideswipe (PM):
    Strict Pullups 5x5
    14" Box Jumps 5x10

    ReplyDelete

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