Saturday, 05 February 2011

Announcements:
  • ONDEG Cook Club was a great time!  Don't miss the next one...Sunday, February 27, noon.  Location TBA.
  • 100 Day Challenge:  Day 67, 34 to go!
  • Get the workouts in your email!  Subscribe today!
Times:
  • 6am
  • 9am
  • NO 5pm workout
Today's focus:
  • Metabolic conditioning
    • Phosphagen
  • Mode
    • Weightlifting
    • Gymnastics
Warm-up:
  • DS/BM
  • Wrists
  • Walking P/S
  • Partner med ball toss
  • Wheel of woe 3x5
  • Kneeling jump x10
    Skill review / enhancement / instruction:
    • Thruster
    Primary workout:
    "Unbroken:  maybe...maybe not"
    • Do an unbroken set of thrusters...as soon as you stop, drop the bar and do three times that number in burpees.  (The set of burpees may be broken as necessary.)
    • Five rounds for time.
    • This is a combination time and task priority...you choose the weight...your conditioning determines the reps and the time it takes to complete them.  Rest management must be strategic for maximum reps in minimum time.  Record total thruster reps and time to complete all five rounds.
      • Recommended weights:
        • Men:  45 to 95#
        • Women:  25 to 75#
    Secondary workout:
    • Rope climb
    Stretch
    Posted by Paul at Fri, 04 Feb 2011 20:51:00 GMT
    Categories: GW

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