Monday, July 12, 2010

Week 16, Day 1 Discipline

Strong Mind-Strong body.  Practice discipline by ensuring full range of motion and complete muscle contraction.

Warmup:

21-15-9
  • Light Kettlebell Swings
  • Push Ups
  • Squats 
  • Sit Ups 

Run 800

21-15-9
  • Light Kettlebell Swings 
  • Push Ups
  • Squats
  • Sit Ups 

WOD:

3-5 Rounds of:
  • 3 Medium DB Weighted Pull-Ups
  • 6 Deadhang Pull-Ups 
  • 9 Kipping Pull-Ups

If unable to do the above then do:
3-5 Rounds of:
  • 6 Heavy KB Bent Over Rows (Right)
  • 6 Heavy KB Bent Over Rows (Left)
  • 9 Jumping Pull-Ups

Progression Models in Resistance Training for Healthy Adults

Navy in the right place during duck boat crash

What is Mental Toughness and how to Develop It?

Picture came courtesy of Hutch, Thanks!

3 comments:

  1. Those pull-ups where horrible!

    Some turned into chin-ups but got it done :-p

    14:36 w/ 35lb plate

    So glad I decided to stay away from the 45lb plate.

    ReplyDelete
  2. used 45 pounds but was in a rush to get to work.
    I did it in 5 minutes or something. Ha ha

    ReplyDelete
  3. There was no way I was getting 45 pounds of anything off the ground in a pull up or a chin up - lol
    Used a kettlebell 8kg (shhhh I know that weighs nothing)
    4 rounds and then I had to coach class - but I rowed and worked on power cleans and muscle ups after the class. Maybe if I tried muscle ups fresh I would be able to get them. HAHA

    ReplyDelete