brad:
airdyne 10:00
burn 500 calories under 26:00
25:46/267 watt average
x10 body weight squat
x10 atomic situps
10 rounds
-with an injury still nagging the shoulder some time spent burning out the lungs is needed.
steve/john
row/ride 10:00
x10 squat
x10 lunges
x10 jump squat
3 rounds
x5 dead lift @ 95/135#
x10 burpees
10 rounds
-often times setting a clock against an athlete is beneficial, but lately i have noticed the focus on the workout being "getting it done faster," which usually yields a lesser than quality lift, or misinterpretation of the point. i told the guys to focus on form and pacing themselves: "allow yourself up to :15 of rest per round, preferably before the dead lift. time of the workout was irrelevant. proper lifts, and explosion were paramount.
cooldown:
2k row @ >2:00 pace
steve: 8:02.8
john: 7:41.9
dustin:
10k row
this is dustin's "8th" 10k in 4 days. he maintained a 2:00 average for the entire duration, which is great considering he ate not much more than a salad today.
39:58
randon:
row 10:00
x30 negative pullups
3x10 25# kb press + as many pushups as possible
3x6 35# kb press + 6 pullups
-while getting swole is not always a very functional part of fitness, at 148# randon could use some size for the upcoming snow boarding season. we have about 6 more weeks of general fitness and swole action before the seasonal training begins. the goal is to keep his power to weight ratio up there as it is, so we will continue to lift heavy and get jacked.
20 kte
40 pushups
60 atomic situps
80 wall ball tosses @ 14#
100 split jumps
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