Tuesday 4.10.12

Buy In: Row 500 meters.  12 Reps cat/camel, bridges, side-lying bridges, toes to bar, pullups. Turf work: 20 meters Bear Crawl, Crab Walk, Side monkey strut (both ways), 20 meters cartwheels (both ways).  3 attempts handstand walk for distance.

Shoulder Press

Front Squat

Complete 5 sets of 10 reps alternating between movements with 90 seconds of rest.  (ex- complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats, rest 90 seconds, complete 10 shoulder presses, rest 90 seconds, complete 10 front squats).

Perform these in straight sets.  (ex- complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#, rest 90 seconds, complete 10 shoulder presses@95#, rest 90 seconds, complete 10 front squats@185#).

post load(s) to comments. (ex- Shoulder Press, 95#, Front Squat, 185#)

 

Mike AlleyComment