Thursday September 29, 2011

Up nice and early with the girls and then off to the box...cup of coffee to start the day..

Training:
A: Back Squat @ 80 % 1RM rest 3 minutes x2
B: Dumbell Walking lunges 10-12 steps rest 90 secs x 4
Then:
4 Sets of
30 Sec AMRAP DU's
30 Sec AMRAP Burpees
30 Sec AMRAP KBS 1.5
30 Sec AMRAP Box Jumps 20"

Results:
A: Back Squat felt good..225#'s felt like I got nice and deep..kept a good tempo
B: I used 45# DB and did 12 steps each round...got heavy but I got thru it

Okay now the 4 Sets
I'm still struggling with DU so I did singles
Jump Rope; 80,65,43,30
Burpees: 15,12,12,9
KBS: 13,12,10,9
Box Jumps: 16,14,13,12
Need to work on DU's and get them done!  First KBS I used the 2 pood because I can

So then Jeff reminds me that him and Ant are going to swim later in the day for some training and I agree to go....
So we did 10 minutes of just swimming then we tried to go 50m under water rest one minute repeat 8 times...yea that was fun...then swim ten minutes again...when I can feel my shoulders again I will let you know...that really took a toll something you need to do on a regular basis to get smooth at..

Last thing I will be taking part in the Marco Sprint Triathlon on Sunday...400m Swim...15 mile bike ride...5k Run ON THE BEACH!  Should be fun....