Alternative Athletics: 3 Steps Down

11/21/2017

Warm up:
3 Rounds
400ft Run
15 Band Abducted External Rotation

21 - 15 - 9
Shoulder Press @ 55%
Assault Bike Calories
Russian Twist @25% max snatch

Recovery:
800 Meter Run
3x 1 Minute Plank Hold

An interesting article on social media and free will

2 Comments

11/21/2017 05:06:30 pm

9:16w 25 18 srp, single count 20
12:06m 55, 30
7:34m 85,40
10:36m 75,35
15:15m 70,25
12:12m 75,30
12:10m 120,Ghdsu
13:21m 135,ghdsu
9:37w 55,30
10:41m 95,50
11:00m 95,45
15:33m 65,30
12:14w 45,30
17:09w 65,25
9:21w 40,20
9:46w 65,35
11:06w 40,25
11:21w 45,35 landmine
12:18m 105,50
9:45m 75,30
9:47m105,45
9:28w hspu, 35
11:26m 105,45
8:20m 75,35
9:44w 10#db, 20
12:18w 26,18

Yesterday comp
12:34w 85

Baseline
9;02w knee, rr
9:15m green

11/21/2017 06:02:12 pm

5 rounds
3 snatch 115/80
6 burpee box jumps 20/24
9:16m rx

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

Archives

September 2021
August 2021
July 2021
June 2021
May 2021
April 2021
March 2021
February 2021
January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
June 2020
May 2020
April 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
January 2019
December 2018
November 2018
October 2018
September 2018
August 2018
July 2018
June 2018
May 2018
April 2018
March 2018
February 2018
January 2018
December 2017
November 2017
October 2017
September 2017
August 2017
July 2017
June 2017
May 2017