Training Feed
11/09/2009
Monday 064
Warm-up: Warm up with 15 minutes of running followed by shoulder rotations and hanging from a pull-up bar for three sets of 30 seconds with 30 seconds rest in between. Continue the warm-up with the push-jerk adding weight until you establish a weight for the strength portion of the workout. Hydrate and stretch before, during and after.
WOD: Rest
Strength: Push-jerks 5 sets of 3 repetitions. 115#
Endurance: Two rounds of a run or swim interval ladder. Hold the maximum speed possible throughout each rung of the ladder. Keep track of distance covered.
1 minute on and 1 minute rest
3 minutes on and 3 minutes rest
5 minutes on and 5 minutes rest