Monday, April 12, 2010

Week 4 Day 1, Monday April 2010

Discipline Week:

Warm-up:
800m run
3x
10 medium kb swings
20 push ups
30 sit ups
800m run
*Moderate to intense for warm up pace

Workout:
4-6 rounds
15 heavy deadlifts (yes!!!)
30 sit ups
*Deadlift weight heavy enough to be challenging, but not so heavy you do not keep good form.

10 comments:

  1. 10:33 - 6 rounds @ 102.5Kg (225 lbs) Deadlifts.

    I enjoy the higher intensity dynamic warmups! Good times with Jason & Denny early in the AM.

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  2. Was Jason alive or just barely trudging through?

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  3. 18:25... 5 rounds at 80kg deadlifts... LOVED the sit-ups to balance out the deads... that was brilliant. I should do that every time.

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  4. He was like a crazed Wilde Beast crashing through the African plains. He seemed to be doing very well.

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  5. 13:29
    6 rounds at 102.5 kg deadlift.
    Nice Job, Warrior Athletes!

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  6. 18:41
    6 Rd's @ 102.5kg Deadlifts

    My body is completely destroyed. That was SO many deadlifts! Great job PM crew, and it was awesome to workout with you again, Justin.

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  7. 13:19 with 102.5kg deads and 6 rounds

    Posterior Chain=Smoked

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  8. Did two rounds at 90kg and decided that I was over shooting on that one to keep form, so I lowered it to 80kg for the next 4 rounds.

    Matt I though I was 18:40, and you were like 18:31 or something, anyway right after Matt on the time. :-)

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  9. Horrible time of 22:++ I'm out of my old shape! I'll get better!

    Thanks Matt same to you buddy.

    Justin

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  10. Justin - you have been out of it a while with just general life - dont worry it will be back before you know it!!!!

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