It is always an effective strategy to approach a workout with a number, a time or a specific goal in place. It is not typically a good idea to have never thought about what it is you are going to do, how you plan on executing it or even at minimum the mental preparedness to be ready for what is to come. This week is designed to make you use your planning skills. The more you think about a plan and execute that plan the more successful this week will be for you. Set certain targets that you wish to achieve or methods you think will be effective for you, based on your fitness level, to complete the workouts the fastest most efficient way possible. Although it has its place, a pedal to the metal approach will only take you so far. Sometimes a workout is about finding a pace that pushes you to the limit but allows you to remain focused forward. Where will you be this week and what will be the strategy of choice for you based on the workout....know when to turn it on or turn it off!
Monday
"Baumer"
For Time
Double Unders 30 25 20 15 10 5
Sit Ups 15 15 15 15 15 15
Air Squats 5 10 15 20 25 30
Tuesday (Last done on Dec.15, 2008)
10 Rounds of
20 sec. AMRAP Plate Squat Press
20 sec. AMRAP Plyolunge
20 sec. AMRAP Burpees
Wednesday )
Overhead Squats 5 x 5
Cleans 3 x 3
Thursday (Last done on Mar.23, 2009
AMRAP (rounds)
Push Up Beathers-Rest is # of breathes equal to reps (1 rep = 1 breathe rest, 2 rep = 2 breathe)
Pull Up Breathers-Rest is # of breathes equal to reps (1 rep = 1 breathe rest, 2 rep = 2 breathe)
Press Breathers Guys @ 95 OR 105 Gals @ 45 OR 65 -Rest is # of breathes equal to reps (1 rep = 1 breathe rest, 2 rep = 2 breathe) - No bar reracking unless it starts to slip, but can rack every 5th set for the first 10 and every set from 10 up.
Friday
4 rounds for time
DB Swing Guys 20 @ 60 Gals @ 40
Wall Ball Shot 30
Posts
