10/15/2012

5 min. of: Hips/ Back/ Calves/ Shoulder mobility

200M Run @50% 1 min. rest/ 400M Run

LBSQ: 3 sets of 5@ 70-80%, 2 Min. Rest (15 min. Cap)

Tabata: Jump Squat

21/15/9 RFT of: Ring Row/HRPU

14 replies

Anonymous says:
10/15/2012 at 8:01 AM

5 MIN. OF: HIPS/ BACK/ CALVES/ SHOULDER MOBILITY
200M RUN @50% 1 MIN. REST/ 400M RUN
1:13 pr
LBSQ: 3 SETS OF 5@ 70-80%, 2 MIN. REST (15 MIN. CAP)
TABATA: JUMP SQUAT 129
20/19/18/15/15/14/14/14
21/15/9 RFT OF: RING ROW/HRPU
2:10 Rx 18″ box on the ring rows
Reply
dariel31 says:
10/15/2012 at 8:03 AM

5 MIN. OF: HIPS/ BACK/ CALVES/ SHOULDER MOBILITY
200M RUN @50% 1 MIN. REST/ 400M RUN
1:13 pr
LBSQ: 3 SETS OF 5@ 70-80%, 2 MIN. REST (15 MIN. CAP)
TABATA: JUMP SQUAT 129
20/19/18/15/15/14/14/14
21/15/9 RFT OF: RING ROW/HRPU
2:10 Rx 18″ box on the ring rows
Reply
michaelcahill73 says:
10/15/2012 at 9:54 AM

400M RUN 1:24
3X5 LBSQ- 165-185-205. TOOK IT EASY
TABATA JUMP SQUAT- 95 REPS
21/15/9 RING ROWS AND hrpu 4:18
Worked on 3 minutes of double unders I got 43 unbroken I am getting better, slowly
Reply
CT says:
10/15/2012 at 10:59 AM

200M Run @50% 1 min. rest / 400M Run: 1:09

Low Bar Squats: 3 sets of 5 @ 70-80%, 2 Min. Rest (15 min. Cap): 5@170, 5@185, 5@195

Tabata: Jump Squat: 115 total

21/15/9 RFT of: Ring Row/HRPU: 4:29
Reply
John Sico says:
10/15/2012 at 11:00 AM

400M Run: 1:05 (woo!)
LBSQ: 3 sets of 5 – 225/225/225
Tabata: Jump Squat 126
21/15/9 RFT of: Ring Row/HRPU – 5:08, used the little box. This was tough.
Reply
- CT says:
  10/15/2012 at 11:07 AM
  
  Speed demon! Wow.
  Reply
  - dariel31 says:
    10/15/2012 at 11:57 AM
    
    Yup. He was gone like the wind.
    Reply
- Head Coach says:
  10/15/2012 at 11:41 AM
  
  Damn Sico 1:05!!!
  You have to be thinking a sub-minute 400 is possible!!?? 🙂
  Reply
  - johnsico says:
    10/15/2012 at 2:01 PM
    
    Definitely within the realm of possibility!
    Reply
    - michaelcahill73 says:
      10/15/2012 at 3:00 PM
      
      without the turn I would bet you could do it
      Reply
      - CT says:
        10/15/2012 at 3:41 PM
        
        and the stoplight.
        Reply
  - Coach TamBot says:
    10/16/2012 at 5:42 AM
    
    Back squat 5/5/5@ 115
    Tabata jump squats 72
    21/15/9 – 5:00mod
    Reply
gilliebean says:
10/15/2012 at 9:47 PM

I did a 6 round Tabata of Baby Thrusters!! At the end of the Oly Lifting class. Thanks Tami and Iz for letting me crash and watch. 🙂

And special thanks to Slootsky (and Cahill) for being AWESOME!!
Reply
- gilliebean says:
  10/15/2012 at 9:47 PM
  
  P.S. I don’t know how much she weighs. Might be 17#. We’ll find out at her 6-month appointment on Thursday. 😉
  Reply