skill
ghd
-sit up
-hip extension (back-static, hip-dynamic)
-back extension (back-dynamic, hip-static)
-hip & back extension
-click here for video
focus
deadlift progression
work
200m uneven carry
200m walking lunges
200m sprint
200m uneven carry
200m walking lunges
200m sprint
200 abmat sit ups
the uneven carry consists of a waiter's walk & farmer carry combo. mens rx is 25# plate with a 24kg kb; womens rx is 10# plate with a 16kg kb.
switch between movements as needed during the 200m carry. one arm will be extended overhead (waiter's walk) while the other arm will carry the kb at your side.
compare to 28JUL09
post total time to comments
Rapids Crew ~
ReplyDeleteRx...
El Tigre' (6-2/205bwt) ~ 34:35
Britt (6-0/155bwt) ~ 34:45
Feidt (6-0/210bwt) ~ 34:40 (125 Abmats)
tb (5-10/185bwt) ~ 31:01
We were somewhat loose with Abmat form...I do not know if you have strict parameters for this (Hands behind head, on shoulders, etc.) our arms were all over the place...
did Randy for the 1st time. 4:31. rx
ReplyDeleteTravis G RX 29:04
ReplyDelete