Alternative Athletics: Total Reduction

11/20/2017

Warm up:
15-12-9
Ring Rows
Russian Twist

Total Reduction
Every minute on the minute
4 L-Sit Pullups (scale to the appropriate level for your ability)
in the remaining time each minute perform 15ft Rope Pulls
at 75% max shoulder press
continue until you have completed 40 rope pulls

Recovery:
400 Meter Run
50 Air Squats
50 Push Ups

1 Comment

11/20/2017 06:04:18 pm

16:45w-60(2L lockouts)
16:58w-60(2L lockouts)
20:14w-60,rr
16:48m-105
20:55m-40,rr
22:51w-60,grn
24:52w-45,blk
27:53w-70,blk
12:00w-60,2×neg
11:38m-85
18:00m-115
20:39m-105,4k2e
6:00m-9reps@115
14:00m-135
14:59w-55
13:50m-90,1/2 3x L pull
16:44m-2×L sit,100
16:46w-grn strict,60
18:00m-115,strict neg
25:46m-90,jumping
16:50m-105

Newbie
2+4w-8'10#,8"

Michael
22:49w-abmat
34:41m-abmat
25:41w-rx
23:20m-row,abmat

Christine
18:39m-rx (250)

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

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