2015-01-30

FRIDAY WORKOUT

Mental break day! ;)

WARM UP:
5 Frames of Rowling
* You are trying to hit the 100m mark exactly each round... Any meters under or over is your number of points that round... Lowest number of points wins!

The catch... You will get a MAX of just 10 pulls on the Rower each frame...

Then...

2 rounds of Bar Wars...

Bar wars starts with everyone hanging from a pull up bar...

The coach then instructs everyone to perform an action (touch your right shoe, do 180 degree turn, slide to your right, etc) while you continue to hang from the bar... If you attempt an action and drop off the bar you are out for that round... The game continues until only one person is left hanging...

SKILL:
Spend a little time working Hang Cleans... Just light weights today (under 75% 1RM)
- 1st Rep - High Hang Clean (Squat OR Power)
- 2nd Rep - Mid-Thigh Hang Clean (Squat OR Power)
- 3rd Rep - Below Knee Hang Clean (Squat OR Power)

10-15 minutes on this one...

WORKOUT/CHALLENGE:
Max Sit Ups in 2 minutes
* Can anyone get 60 reps or more??

POST YOUR TOTAL REPS TO COMMENTS

2 comments:

Lisa Dempsey said...

Fun stuff today!
15 points on Rowling :-(
Bar hang was a hoot!
Worked up to 70# clean technique practice
72 sit-ups, 1 butt rash

Carla "Vanilla" Vice said...

I haven't looked for my butt rash yet LISA .lol
FUNN FOR SURE!!!
13 points for ROWLING. Me and Eldon tied for 3rd!
85 for clean practice
70 sit ups! FEEL GREAT..