warm up: 20 min foam rolling
endurability: 25 TGU 55/35
4RFT
50 KB swings 53/35
50 double unders (sub 200 single unders)
400M run
Post any mods and time to comments.
Friday, December 30, 2011
Friday 12/30/2011
Warm Up: ROM drills; 2x15 air squats, sit ups, push ups: hip flexor stretch
Stregnth: 10-8-6-5-4-3-1 Front Squat
Conditioning: Pulled right off of main site :)
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
150 pound Deadlift, 5 reps
135 pound Push-press, 8 reps
Post work loads for FS, rounds and partials for the WOD. Have fun, this should be tough.
~Doc
Stregnth: 10-8-6-5-4-3-1 Front Squat
Conditioning: Pulled right off of main site :)
"Ricky"
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
150 pound Deadlift, 5 reps
135 pound Push-press, 8 reps
Post work loads for FS, rounds and partials for the WOD. Have fun, this should be tough.
~Doc
Thursday, December 29, 2011
New Beginnings...usually start from the strangest endings.
my friends,
i am as puzzled and frustrated by the events of the last several hours as you are. I'm sure that several questions have come to mind. I'm not sure if I will have the answers to them. But I am sure of this.
I am still your trainer, coach, and friend; and we are going to continue. My priority is to ensure that our training continue. Programming will evolve. This is a blessing in disguise. For most of us.
Right now, I have a clandestine location for one on one training, for an hour. Sometime next week, we will relocate to our temp location, until a permanent home is found. The temp location is in Elsmere, out of my friends garage. It will be big enough for 2-3 people at a time, and we definitely have enough equipment for that.
take a look here www.docmarcum.clickbook.net, and find a time that works for you.
so, i look forward to seeing you soon, all of you. If you have any questions at all, please don't hesistate to ask.
humbly,
j.d.
i am as puzzled and frustrated by the events of the last several hours as you are. I'm sure that several questions have come to mind. I'm not sure if I will have the answers to them. But I am sure of this.
I am still your trainer, coach, and friend; and we are going to continue. My priority is to ensure that our training continue. Programming will evolve. This is a blessing in disguise. For most of us.
Right now, I have a clandestine location for one on one training, for an hour. Sometime next week, we will relocate to our temp location, until a permanent home is found. The temp location is in Elsmere, out of my friends garage. It will be big enough for 2-3 people at a time, and we definitely have enough equipment for that.
take a look here www.docmarcum.clickbook.net, and find a time that works for you.
so, i look forward to seeing you soon, all of you. If you have any questions at all, please don't hesistate to ask.
humbly,
j.d.
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