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This is for Kelsee Bone :)

Thursday, May 17, 2012

BlackSheep Workout of the Day May 17

STRENGTH / SKILL
1A. Dips 4 x 10-12; full ROM- modify as needed/use wt if possible
paired with
1B. Bulgarian Squats 4×6-8 reps; use a load that gives you no more than 8 reps an no less than 6 reps.
then go to
2. 1-8 GTO Ladder; do one #135/95 GTO then, two GTO and 3 then 3 GTO ..how quiclky can you move up the ladder unbroken? = GTO (ground to overhead)


WORKOUT
800m Run
20 SandBag Get Ups 50#
200m Run w/ 50# Sand bag
40 Sumo DL High pulls #55 (barbell )
400M Run w/ Bar; unload it
60 Step Ups on 20″ box (25lb plate)
600m Run w/ plate #25
80 Double Unders
20 SB Get Ups 50#
800m Run

5 comments:

  1. Becky Blacksheep

    27:15

    modification: #45 sumo deadlift high pulls

    GOOD TIMES!

    ReplyDelete
  2. Palmer

    'The Leg Blaster'
    Front Squat
    3x5 (warm up set, then 75lbs, 85lbs, 90lbs)
    Back Squat
    3x5 (warm up set, then 90lbs, 95lbs, 100lbs)
    Band resisted sprint 20m x 5

    Then Starzz soccer practice for two hours

    ReplyDelete
  3. ran about 7 miles at 8.5-9 min mile pace.

    ReplyDelete
  4. kaleigh:

    warm up
    pvc for form
    10 deadlift snatch grip
    10 deadlift/shrug/up on toes
    10 high pulls
    10 muscle snatchs
    10 shoulder mobility

    "angie"
    100 pull ups- used band for help
    100 push ups- 50 on knees
    100 sit ups
    100 squats
    time- 28:32

    ReplyDelete
  5. Blacksheep

    Variations
    -sumo DL high pulls #45
    -150 single jump ropes

    36:49

    ReplyDelete