Sat 03DEC16

Daily Vlog

AM

AB 5 min @70%
AB 4 min @75%
AB 3 min @80%
AB 2 min @85%
AB 1 min @90%
rest walk 5 min
x 2

RPM’s:
48-50
53-55
57-60
63-65
68-70

Cals:
157
156

PM
A)Hang Power Clean: Building to 80-85% in 12 min

255

B) Push Press: 1 rep – every 90 sec x 8 sets – building load, 1 sec pause in dip, 1 sec pause OH

205 to 275 by 10# each set. Easy.

C) FT:
30-20-10
Ring push up – elevated on 24″ box
bj – 24″

4:35

Push ups: 30, 10/10, 10

D)FT:
Row 50 cals
10 medball 2 shoulder – 150#
Row 30 cals
8 medball 2 shoulder
Row 10 cals
6 med ball 2 shoulder

7:17

E) 4 sets @HIGH aerobic effort:
30 sec – burpee bj – 24″
rest 30 sec
30 sec – Ski
rest 30 sec
30 sec – KBS – 2pd
rest 30 sec

bBJ: 7, 9, 9, 9
ski: 7, 8, 9, 8
KBS: 16, 16, 16, 16

F)AB 15 min EASY

done.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s