Monday, January 19, 2015

Tuesday January 20th, 2015

Lifestyle: 
Day 2- AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline



21s ALL OUT
Pedal lightly for 1:39
x 10 sets

This should be HARD! Like as in almost unsustainable hard. Pedal as if someone is chasing you! This is the last week of sprints on this cycle. New AD work starts next Tuesday. 



Performance:

We are following the below blog. The workout can be found under the below link, then click on the tab for the "being" group.

http://opexfit.com/blog/?page=a01be

4 comments:

  1. Still a bit beat up from comp

    A. bench 255x2, 255x2
    B. cgbp 235x2, 235x2
    C. 21,18,15,12,9,6,3,
    AD cals
    pushups
    4:57.

    ReplyDelete
  2. A. 135#
    B. 145#
    C. Up to 195#
    D. 96 reps

    ReplyDelete
  3. A. Lifestyle warm up
    B. 135# strict press every 30sec for 8 sets
    C. 21sec on 1:39 rest AD x10 - 221 cals

    ReplyDelete
  4. A. 145
    B. 155
    C. Skipped
    D. 115 reps (18 thrusters + 7 toes to bar)

    ReplyDelete