week 13 day 4
ROP - special report drills/high tension drills
buy in:
- 20 pushups
- 3X5 goblet squat (12kg)
WOD:
- 10X1 bottom up press (12kg)
cash out:
ropes tabata!
- big doubles
- small figure 8's
- upper cuts
- outer circles: lg/sm
- alternate waves
- double figure 8's
- big doubles
- in and outs
NOTES:
** really worked on form today with the lower weights!
** great practice day!
** rope tabata - Fun! - haven't used them in a while
week 12 day 4
ROP - special report/ variety day
buy in:
- 2 rounds
- 10 pushups
- 10 squats
WOD:
- high tension special report #1
- one legged press (12kg)
- 5X2
cash out:
Sprint 8
from the Daily Fitness Solution Blog
- run 5 minutes
- repeat 8 times:
- sprint 15 seconds
- recover 1 minute
- run 5 minutes
NOTES:
** presses went REALLY well! =)
** it is recommended that you use a lighter weight than you are using for presses, I thought it would be too easy, but it was perfect. could really focus on TENSION!
Sprint 8:
** not sure if I did it right, but it was fun.
- on treadmill:
- 5 minute run @ 5.0
- 1st sprint @ 7.0,. increasing by .5 each sprint
- last 2 sprints @ 10.0
- recovery always at 5.0
- 5 minute run @ 4.0 to cool down.
Fun! would do it again!
week 10 day 4
ROP - special report
high tension presses
buy in:
- 2 rounds
- 10 pushups
- 10 squats
WOD:
- Special Report #1
- High Tension one legged press
- 5X2
cash out:
- jumprope - white manila - 2#
- 30 seconds on/ 10 seconds rest
- 15 minutes
NOTES:
** started the high tension presses with the 12kg, moved to the 30# kb for the last 4 sets
** not to hard, will have to try the 16kg next time....
** jumprope was Hard!!! =)
