Alternative Athletics: Three Steps Down

12/18/2017

Warm up:
15-10-5
Ring Rows
Band Y Pull

Three Steps Down
15 - 10 - 5
Rope Pull @ max shoulder press
Turkish Get-up @ 55%

Recovery:
10-1
Pull Ups
1-10
Goblet Squats

1 Comment

12/18/2017 05:11:33 pm

18:38m-125, 35
18:53w-90, L sit holds
20:41w- 75, 18
21:48m- 135, 45
29:04w- 130, burpees
17:57m- 160, 45
30:18w-70, 25
22:56w- 80, 25/20
20:30w-100, 25
35:08m-90, 25
22:02m-160, 35
17:22m-180, 45
18:42w-75, 55 sandbag
21:23w-110, 25
22:04m-115, 70
15:20w-75, 15
18:46m-135, 40
28:30w-55, 15
16:39m-135, 55
18:24w-80, 18
19:42m- 160, 40
26:07w- 76, 15
18:18m-135, 40
18:52m-135, 40

Fin
22:36w-rx

10Rnds
10 bench 155
10 kb swing 55
13:50

Max bs
220m-pr

12 days
33:36m-rx

Newbie
3+20w,20#,9

Baseline
8.49w-knee rr

Coffland
12:00m-rx
27:05w-rx(sami)
24:10w-rx(becky)

15-10-5 rope pull + 2 burpee broadjump
300-150-100
45# overhead lunge
31:56m-100#

Alternative Athletics: Three Steps Down

Leave a Reply.

schedule:

Archives

Categories