The Mountain Athlete experiment continues . . .
Monday:
Warm up: 4x Barbell Complex
Training:
(1) Work up to 1RM Dead Lift
285 (PR)
(2) 6 Rounds
2x Dead Lift @ 85% 1RM (245)
SAM - Shoulder Mobility Drill
(3) 5 Rounds
6x Bench Press (95 -- yes, benching is a weak spot for me)
Rope Climb
5x Y+L Shoulder Strength Mobility Exercise
(4) 5 Rounds
Lunge Lap holding kettlebells (5 lunges each leg)
Tire Drag (weighted with 70 lbs -- much more diffcult)
HUG - Hip Mobility Drill
Wednesday:
Warm Up: 5 Rounds
5x Burpees
3x Jeremy Special
Instep Stretch
Training:
(1) 6 Rounds
Run 400m (I rowed a 500m instead 'cuz it was cold and raining . . .)
50 Step ups (40lbs)
(2) 5 Rounds
10x Slashers
10x GHD Sit ups
10x GHD Back Extensions
15x Toes to Sky
SAM - Shoulder Mobility Drill
Friday:
Warm Up: 4x Medicine Ball Complex with HUG stretch between each round
Training:
(1) 5 Rounds for Reps
60 seconds 25m sprint
60 seconds rest
41 (Phew. If I had failed to beat my last effort -- 40 -- I would have owed a sixth round. Mountain Athlete refers to this as "adding jeopardy." It works.)
**** rest 5 minutes *****
(2) 10 minute sandbag get up for reps (80lbs).
30. (Jeopardy applied to this as well. Thankfully, I easily eclipsed my last effort of 18. Which makes me think that I really mailed it in last time . . . .)
**** rest 5 minutes *****
(3) 8 Rounds
5x Scotty Bob (25lbs)
Rope Pull
7x Ring Dips (I used a band, because I am weak . . . for now.)
Sunday, October 4, 2009
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