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This is for Kelsee Bone :)

Monday, May 7, 2012

Black sheep Workout of the Day May 7

WARMUP
1A. Shoulder Press 3,3,3,3; at 80% of max
paired with
1B. Handstand Holds 30 sec (active shoulders) /2min rest
then
2A. Dead Lift 3,3,3,3; at 80-90% of max (heavy TnG (touch and go) reps)
paired with
2B. COVP (chin over vertical plane) holds 30sec /2min rest

WORKOUT
1000m Row
1 Rope Climb 15ft
21 Thrusters #65 lbs
30 sit ups
2 Rope Climbs 15ft
15 Thrusters
30 Sit ups
3 Rope Climbs 15ft
9 Thrusters 95/65
30 sit ups

3 comments:

  1. Becky Blacksheep
    workout time 23:13

    shoulder press #55
    deadlift #165


    afternoon:
    1 hour hike

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  2. B.Brown Blacksheep

    Workout Time: 16:20

    Variations:
    1000m row/Single legged bike till 50 calories
    Role Climbs/Rope Pulls (3,6,9)
    Thrusters/Military press (15lbs DB each arm)

    Shoulder Press #60
    Deadlift- N/A-Knee

    Morning:

    25 minute bike ride
    20 minute P90x 365 Ab Workout

    ReplyDelete