Week 28 (Oct. 22-28)

31 10 2007

DAY 1 (Rest/Hike)copy-of-dscn2727.jpg

c – off (sick)

s – Hiking in the Mohave Desert:)

Day 2 (Interval/Travel)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- “Do It All Again” – This is using the Tabata format (20 sec work/10 sec rest).  Pull-ups (rings) + Tire Drag + Hanging Knee Tuck + Push-ups. In this order for 4 rds.  Take a 3 min rest. Do it all again, 4 rds.

s – Off (back from Vegas)

Note: I’d made up this combination up back when Chris and I had first started. In the last month or so, I noticed that CrossFit has something similar called “Mash-Up”. Same principal, only difference is “Mash-Up” is a Tabata combo of two exercises and “Do It All Again” is a Tabata combo of 4 exercises.

Day 3 (Power/Strength)

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

WO- Long Jump (from standing, as far forward as possible) x 8, rest 30 sec, High Jump (from standing, as high up as you can reach on a wall) x 8, rest 30 sec.    5rds

s – WU-SJ + 2HSW (#35 KB) x 20

WO- Dbl KB FSQ (#35’s) x 5 + Handstand PSU’s x 3, R 1 min/rd, 5 rds,

End: RT (#70) x 2/side, 5 rds

DAY 4 (Interval)

c – Off

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

WO- “Do It All Again” – This is using the Tabata format (20 sec work/10 sec rest).  Pull-ups (rings) + Tire Drag + Hanging Knee Tuck + Push-ups. In this order for 4 rds.  Take a 3 min rest. Do it all again, 4 rds.

DAY 5 (Circut/Power)

c – WU-SJ + 2HSW (#35 KB) x 20

WO- PSU x 5 + PLU (rings) x 2 + FK x 10,   10 rds,       Time: 7:05

s – WU-SJ + 2HSW (#35 KB) x 20

WO- Long Jump (from standing, as far forward as possible) x 10, rest 30 sec, High Jump (from standing, as high up as you can reach on a wall) x 10, rest 30 sec.    5rds

DAY 6 (Rest)

DAY 7 (Circut)

c – Off

s – WU-SJ + 2HSW (#35 KB) x 20

WO- PSU x 5 + PLU (rings) x 2 + FK x 10,   10 rds,       Time: 4:41

Abbrev.

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