Thursday 10/14/10

Phil:

Rest Day


CFE
9 rounds of:
1 min on
1 min off


Kiley:

Back Squat
3 x 5

For time:
Row 500m
Run 400m
30 Double-Unders
20 DB Hang Power Cleans
10 DB Overhead Reverse Alternating Lunges
20 DB Hang Power Cleans
30 Double-Unders
Run 400m
Row 500m
Posted by Phil
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3 comments:

Kiley said...

Squat
45 x 5
95 x 5
135 x 3
____________________________________
145 - got them all! That's a PR for me. Last week I got two sets of 5 and a set of 3. Very exciting. I'm still working on sitting back.

Metcon - I used 20# DB's and was thinking I was wimping out, but uh...during the WOD I was VERY glad I used 20#. I did the OH reverse lunges in two sets just barely. The cleans were in two sets (both of the rounds). Time was 14:06.

October 14, 2010 at 8:43 AM
chris said...

3 RFT
15 - 135# Hang Power Clean
15 - Burpees

8:09


Rest 5:00 plus some.

Tabata Run
12% incline
7.6 speed

Just about lost it at that setting last time. Felt like I should have gone faster this time.

October 14, 2010 at 9:35 PM
Phil said...

It's been a while since I've done this on a treadmill (and I didn't want to spend a long time looking through my book), so I started off with 9.5 and went up from there. The goal was to never have to back off the speed on any given round.


MPH (by rounds)
9.5
10
10.2
10.4
10.6
10.8
11
11.2
12

My guess is that I should go with about 10.8 next time.

October 15, 2010 at 8:12 AM

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