April 10th, 2012

7am Vinyasa Yoga- 1 hour
9am Pilates- 1hour

AM: 
Run/Row/Airdyne/Bike 20minutes @ 65% Effort
Every 5 minutes do 1 minute side bridge per side
+
20 Second Sprint @ 95%  We did 100m each time (didn’t have a stopwatch) roughly 13-15sec?
Rest 3 Minutes x 4
Rest 6:30
20 Second Sprint @ 95%
Rest 3 Minutes x 4
Rest 6+ Hours

PM
Backsquat @ 20X1 5-8×4 Rest 2:30 B/t (Start w/ 160): 160 (9), 160 (8), 165 (8), 170 (5 at perfect tempo, 8 total)
Deficit Deadlift from 45# Plate 1.1.1.1.1×5 Rest 5 seconds/ Rest 2 Minutes @ 60-70% No lowering: 215# which is 70%
Build to an 8RM Trap 3 Raise @ 3010
+
EMOM 5 Minutes
Power Clean x 1, Front Squat x 2, Push Press x 3 – Moderate weight – Build per – record times per set: 105, 110, 115, 120, 125
+
AMRAP Deadlifts @ 205 in 3 Minutes: 26 reps 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s