29 Sep 09
Wed
For time:
21 x KB Swing 55lb men/35lb women
21 x Knee to Elbow
18 x KB Swing 55lb men/35lb women
18 x Knee to Elbow
15 x KB Swing 55lb men/35lb women
15 x Knee to Elbow
12 x KB Swing 55lb men/35lb women
12 x Knee to Elbow
9 x KB Swing 55lb men/35lb women
9 x Knee to Elbow
6 x KB Swing 55lb men/35lb women
6 x Knee to Elbow
Finish with 10 minutes of stretching.
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2009
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September
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- 29 Sep 09WedFor time:21 x KB Swing 55lb men/35lb w...
- 29 Sep 09TuesdayShoulder Press1x5 @ 40%1x5 @ 50%1x...
- 28 Sep 09MondayDeadlift1x5 @ 40%1x5 @ 50%1x3 @ 60%...
- 25 Sep 2009FridayBack Squat1x5 @ 40%1x5 @ 50%1x3 @...
- 24 Sep 2009ThursdayBench Press or Weighted Dips1x5...
- <!--[if gte mso 9]> Normal 0 f...
- 22 Sep 2009TuesdayShoulder Press1x5 @ 40%1x5 @ 50%...
- 21 Sep 2009MondayWe are now starting a new 4 week ...
- 18 Sep 09FridayBack Squat40% x 5 reps50% x 5 reps6...
- 17 Sep 09ThursdayRun 800 metersRun 400 meters back...
- 16 Septempber 09WednesdayFor time:Five rounds of:1...
- 15 Septempber 09TuesdayShoulder Press40% x 5 reps5...
- 14 Sep 09MondayDeadlift40% x 5 reps50% x 5 reps60%...
- 11 Sep 09FridayFind your max for the following:Bac...
- 10 Sep 09ThursdayFor time:Run 1 mileRest 3 minutes...
- 09 Sep 09WednesdayFor time:400 meter run21 Pullup2...
- 08 Sept 09TuesdayPower Clean: Find your one rep ma...
- 07 September 09MondayFor time:10 rounds100 meter r...
- 04 September 09FridayBack Squat1x5 @ 40%1x5 @ 50%1...
- 03 September 09ThursdayBench Press1x5 @ 40%1x5 @ 5...
- 02 September 09WednesdayPower Clean1x5 @ 40%1x5 @ ...
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September
(21)
3 comments:
Thank you for introducing me to backwards running. I think it is so much fun. I added a 200m run forward and 200m run backwards between each round. So time was
30:32
That was from me!!! Katie
Frank and I apparently ate out Wheaties this morning.
Frank 5:39
Angela 6:18
Good one!
Angela
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