Alternative Athletics: Three Steps Down

12/20/2017

Warm Up:
3 Rounds
20 Band Punch
20sec Goblet Squat Hold

Three Steps Down
42 - 30 - 18
Air Squats
21 - 15 - 9
Push Press@ 45% of Jerk

Recovery:
800 Meter Run
10 Turkish Get Ups (each arm)

1 Comment

12/20/2017 05:38:37 pm

3:07w-45
4:38w-45
3:41w-45
8:51m-135
5:29m-115
7:23w-55bench
7:43w-55bench
7:49w-45bench
6:04w-55
5:27w-75
7:55w-60
7:30w-75
9:51w-45
10:23m-75/65
14:38w-50
6:04m-95
4:24w-45
5:20m-50
11:38m-75,85,105
7:49w-45
14:00m-55
5:26m-85
5:17m-115
5:31w-55bench
6:57w-35
4:34m-95
8:41w-65

Coffland
36:39m-rx
26:08m-bike

schedule:

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

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

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

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
8:30am-10:00am
4:30pm-6:00pm

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

Saturday -
Kettlebell Class
8am
Barbell Club
8:30am-10:00am
Community Class
10am

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

Alternative Athletics: Three Steps Down

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