7-21-Saturday

Saturday July 21 2012-

1hr bike

STRENGTH-GYM

Warm ups/(yoga holds/unweighted BLG squats)

5×6 pull-ups+ 5×8 dips

Warm up sets 10-10-7-5-5

Deadlift 3 sets of 3 repetitions at 90% of 5 rep max

1×3 @95% 5 rep max

1×5 w/220 (99% 1rep max)

Wod:

Amrap in 20 minutes

10 wall ball 15#

5 burpee broad jumps using med ball (pushup on top,deadlift, clean, broad jump, repeat.)

100 m run holding onto wall ball

Got 13-14 rounds in 23minutes (last round was 20 wall shots,5 burp, 200m run, 5 more burp)

35min stretch/core 3x1min back bends (12 reps) 4x1min bridges, 3x1min each side oblique planks, 1x2min front plank- (all with feet on bench), pushups(30,25,25,20,15,15) one leg up. Various stretch. 35min total

CIRCUIT-

100burpees (7min 30 sec,last 40 were divebomber pushups on bottom)

Then 1min heavy bag knees, 1min heavy bag flips (3sets), 10-15 invert rows(5sets) 1min heavy bag knees

12med ball sit-ups+ 12 both hands on one DB 50lb clean and press= 5 rounds

Total time 30min

Then 3x1min med ball twist+3x1min flutter kicks

OCD/LATER-

Dragon flags negatives 5x5negs+ 5x1min mountain climbers=10min

Burpees 25/vups 50x1min bike crunch /burpees 15/vups 50+1min bike crunch/burpees 15/vups 50=15min

then about 10min later

Burpees15/vups 50X 3rounds with bike crunches and knee tucks at end=11min

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