Week 4 (May 7-13)

29 05 2007

DAY 1 (Interval)

c-WU-SJ + 2HSW (#26 KB) x 20 + PSU x 5

s-WU-SJ + 2HSW (#35 KB) x 20 + PSU x 5

WO – A Tabata This Variation: “Do It All Again” If you haven’t had a chance to look it up yet, “Tabata This” is when you do 20 sec of a given exercise, rest for 10 sec, 20 sec work and so on. You do this for a total of 4 min (8 rds back to back). The score is the lowest number of reps in any set of 20 sec of work.

What we did with this one is 4 different exercises, switching to each new exercise for every rd of 20 sec work, for 2 min straight. That was one round. We did 4 rds with 2 min of rest in between each rds. We didn’t keep score, just focused on getting thru it. The goal will be to get up to 4 rds, each rd the full Tabata This time (4min).

These are the 4 exercises we did: PLU (rings) + TDR + HKT + PSU

Notes: You’ll note that throughout Crossfit and Gym Jones, they’ve named particular workouts. If we ever do these, we will be sure to refer them by the name given. For some of the workouts that we’ve constructed ourselves, mostly the ones we will come back to every so often, we may give a name. For example: “Do It All Again”. Will eventually put a post up with a description of the various “named” workouts.

DAY 2 (Power)

c-WU-SJ + 2HSW (#26 KB) x 20

WO – “Jones Crawl” (modified) DL (Dbl #35 KB) x 8 + BJ (21″) x 8, 4rds   Time: 6:45

End: WM (#26 KB) x 3, 4rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO – “Jones Crawl” (modified)  DL (Dbl #35 KB) x 10 + BJ (21″) x 10, 4rds Time: 5:15

End: WM (#35 KB) x 3, 4rds

DAY 3 (Rest)

DAY 4 (Circut)

c-WU-SJ + 2HSW (#26 KB) x 20

WO – Row x 30 strokes (we don’t have a rowing machine which calculates distance or calories, so we have to count it by strokes or time) + PPr (#45 Bar) x 6, 4 rds

Time: 11:33ae row

End: THU (#26 KB) x 5 (each arm), 4rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO – Row x 40 strokes + PPr (#45 Bar) x 10, 4 rds Time: 10:40

The Rower malfunctioned at the end of the 3rd round, so I alternated to Sumo DL High Pull (#45 Bar) for the final 40 reps.

End: TGU (#35 KB) x 4 (each arm), 3rds

DAY 5 (Strength)

c-WU-SJ + 2HSW (#26 KB) x 20

WO – CL (#45 Bar) x 3, 5 rds (alternate each round with partner or give yourself 30 sec R) + C&J (#45 Bar) x 3, 5 rds (alternate w partner)

The focus of both is working on form.

End: JSU x 5, 4rds

s-WU-SJ + 2HSW (#35 KB) x 20

WO – CL (#45 Bar) x 3, 5 rds (alternate each round with partner or give yourself 30 sec R) + C&J (#45 Bar) x 3, 5 rds (alternate w partner)

The focus of both is working on form.

End: JSU x 5, 4rds

DAY 6 (Rest)

DAY 7 (Endurance)

No hike this week.

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