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Lifting Ourselves and One Another

Saturday, July 25, 2009

10 – 20 Second Hill Sprints

Coach’s notes:   Find a steep hill. Starting at the bottom run up for a total of 20s. Mark the spot you reach. Walk back down and repeat after a 2:30 rest. See for how many sets you can maintain the same distance up the hill. Note the distance between your best and worst and post to comments.

Important Reminder – There will be no classes today and tomorrow as we are hosting the gymnastic certification.  Thank you for your understanding.   

Comments: 6

Did “Annie” at home. 7:49
Not too happy with this time. Really struggled with sit-ups. Broke those up a lot. Wished I had done anchored ones!!! They sure seem faster! Also had problems with DU’s. Kept hitting the garage door opener and my daughter’s trike. Even so, I improved my previous time from March 6th by 59 seconds. At that time I couldn’t do DU’s as well, but had anchored my sit-ups.

Dropped in to OPT with Cory, Doug and Alvaro.
DT, 12, 9, 6
155#DL, 155# Power Clean, 115# Push Jerk.

With great coaching from Gord.

“DT” (5 rds. of 12 deadlift, 9 hang power clean, 6 push jerk) @ OPT

used 135#


couldn’t find a hill anywhere close to me that i could run up without getting to the top in 20 seconds..

So, went to the hills behind the baseball diamonds off 16th ave and Deerfoot and did 10 second sprints with 1 min rest after the sprint.

Definitely sucked….

Got the top first 4 times and then by the end was only 3/4 way up the hill

Did the Big Dawg chipper over at OPT this morning:

100 ft walking lunges
50 push up burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups


Probably spent 9 minutes on the L Pullups and GHDs. I’m pretty sure not all the L Pullups were legit, but I did what I could. Starting the GHDs showed me that my core still hadn’t completely recovered from Mr. Joshua.

“DT” (5 rds. of 12 deadlift, 9 hang power clean, 6 push jerk) @ OPT (out in the sun!)

used 135#

Very hard on the bones! yes in the arm bones! After a good breakfast pain started to go away.
DL easy, Push Jerk easy! Cleans Nightmare!

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