Wednesday, 25 January 2012
Times:
6am, 8:30am, 6pm (Coach: Paul)
Prep:
2x10:
Three sets:
Ride the Dice: this will be fun!
Mobility:
6am, 8:30am, 6pm (Coach: Paul)
Prep:
2x10:
- Rafter ball
- GHR
- KTE
- Pull-up
- Incline DB press
- Programming basics
- Thruster
- None
Three sets:
- Front squat x3, push press x1
- AMRAP in each set until failure.
- Add weight on sets two and three
Ride the Dice: this will be fun!
- For ten minutes, you ride while your partner rolls the dice and keeps track of time.
- Your partner rolls the dice, and you ride one tenth of a mile for each dot showing. (ie...double fives is 1.0 mile, snake eyes is only 0.2 mile).
- After each roll/ride, you rest half the amount of time it took you to complete the previous distance (ie...roll double fives, ride 1.0 mile...if that takes you two minutes and thirty seconds, then you rest one minute fifteen seconds.)
- Capisce?
Mobility:
- Quads
Comments