Saturday, 24 April 2010
Warm Up
Workout:
- 4 rounds for time of:
- Run 400 meters
- 25 Pull-ups
- 25 Push-ups
- 25 Sit-ups
- 25 Squats
http://www.gmap-pedometer.com/ Gmap pedometer is a handy tool that helps you to find distances around your neck of the woods.
Friday, 23 April 2010
WARM UP D
- 100 butt kicks x2
- 100 high knees x2
- Practice double-unders for 5 minutes
- 3 rounds of:
- 10 Wallballs 20lbs/10lbs
- 10 Abmat Sit-ups
- 10 Box jumps
Workout:
- Resting 60 seconds between sets:
- Back Squat 2-2-2-2-2-2-2-2-2-2
GO HEAVY!
Thursday, 22 April 2010
Warm Up:
- 3 rounds of:
- 10 Kettlebell swings 35lbs/25lbs
- 5 muscle-up progressions
- Row 500M
- 1 Rope ascent
- Then Run 1/4 mile
Workout: “Stephen”
- 30-25-20-15-10-5 reps of:
- Abmat Sit-up
- Good Mornings with unweighted barbell
- Knees to Elbow
- 95 pound stiff legged deadlift
Third battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Wednesday, 21 April 2010
Active Rest (Skill training)
Practice something that you aren’t so great at.
Learn about stiff legged dead lifts and L-pull-ups at the gym at 1600!
Tuesday, 20 April 2010
WARM UP A:
- Row 500 meters
- 3 rounds of:
- 10 Push-ups
- 10 Pull-ups
- 10 Sit-ups
- 10 Squats
- Then Row 500M
WORKOUT
Deadlift 5-5-5-5-5-5-5 reps
GO HEAVY! This is an opportunity to find your 5 rep max. Embrace the pain! I want good form on every rep. The five rep set should not have you releasing the bar.
