7/7/14

7th
AM:
45-60 minutes RTW - same idea as last week, let me know what you do and how it all feels

30/20/30 - Squats/Dislocates/Jump Squats
1 min jog
2 min butt kickers/high knees/side shuffle
1 min jog

then...

3rds of...
5 SPU
10 HRPU
10 TTR
+
800m Jog
+
3rds of...
1 min HSH
1 min Burpee Broad Jump
1 min Box Jump Step downs
+
10 min AD
+
5 min Jump rope

Notes:

Felt good. Been having some elbow tendon pain both top and bottom recently, so forearms are a little touchy but no injury to speak of. Otherwise felt good all way around.

PM:
A. 1 and 1/4 Back Squat; 4-6x5; Rest 3 minutes - http://www.catalystathletics.com/exercises/exercise.php?exerciseID=168

135# - 6
185# - 6, 5, 5, 4

Never done these with a stretch reflex before - spicy!!

B. KB Rack walking lunges; 12-16 steps x4; Rest 90 seconds

35#/hand - 16
44#/hand - 16, 16
53#/hand - 16

C. KB Windmill; 5-7/side x4; Rest 60 seconds between sides - http://robertsontrainingsystems.com/blog/the-kettlebell-windmill/

35# - 7, 5, 5, 5

+
8 minutes
5 wall walks
5 ring dips
5 HR push ups

4+3

Rest 2 minutes

8 minutes
Max reps TGU 35# - switch hands per rep

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