Tuesday, July 28, 2009

LONG & HARD

warm up
ghd sit ups x 10
ghd back extensions x 10
push ups x 10
jumping pull ups x 10
air squat jumps x 10

muscle up basics & theory
if you have a mu, work dead hang no kip to ring hand stands

workout
for time:
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups

the 200m uneven carry consists of one waiters walk & one farmers carry SIMULTANEOUSLY. mens rx is 25# plate & 24kg kb; women rx is 10# plate and 16kg kb.

alternate/switch up between plate & kb as needed throughout the 200m carry. one arm will be in a waiters walk while the other will be in a farmers carry. if using the plate for a waiters walk, hold it like a tray just like a waiter would while holding the kb in your other hand down at your side.

9 comments:

  1. Steve28 July, 2009 12:54

    Did Sat. workout today, Bears,Ducks,and Crabs...50m @ each movement...16:25.

    ReplyDelete
  2. Laurie28 July, 2009 17:28

    I would just like to say for the picture taken that is a mighty fine looking group!!

    ReplyDelete
  3. Justin28 July, 2009 20:29

    Justin. 148bw. mod. 27:09
    15 lb plate, 35 lb kb

    This was a fun one.

    ReplyDelete
  4. Angela28 July, 2009 20:36

    Angela 168 bwt 33:59 15# plate 16 kg KB

    Lunges and situps got me.

    ReplyDelete
  5. Anonymous28 July, 2009 20:39

    Every step brings me closer. Cav

    ReplyDelete
  6. KyleWRose28 July, 2009 21:41

    Kyle R. 178BW 32:46

    ReplyDelete
  7. Anonymous28 July, 2009 21:49

    tommy 141bw rx 28:15

    ReplyDelete
  8. Turbo J28 July, 2009 23:27

    Turbo J. 160bw. rx. 21:55

    I keep it SHORT & SWEET!

    ReplyDelete
  9. Brannon29 July, 2009 07:13

    Brannon 185bw.rx.28:15

    ReplyDelete

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