Tuesday, June 29, 2010
A. [ 60 m sprint x 4, rest 60 seconds] x 2
Rest 3:00 between sets 4 and 5
B. As many sets in 10 minutes
7 Unbroken Push Press
Coach’s notes: Post times for sprints in A. and number of sets complete in B. Guys use 135 lbs and gals 95 lbs for push press.
Sprints:
(walked out the 60m by foot, hand timed)
1) 7.62
2) 7.12
3) 7.53
4) 7.32
5) 7.37
6) 7.25
7) 7.03
8) 7.12
Push Press:
7,7,7,1 (whoops),7,7,7,1
A) 11:41/10:38/11.6/10.6/11.5/11.9/10.9/10.6
B) 10 rounds at 56 pounds.
Thank you for the great class Michelle! Fun as always.
Fantastic sprints Kelsey, really good work. Thanks for the chat Candi 🙂
A) 11.02/11.29/11.21/10.87/10.97/11.41/11.03/11.15
B) 8 sets @ 95 pounds
Thanks Michelle!
9:41,9:18,9:94,10:10
Rest 3 Min
11:51,9:70,10:30,10:60
Part B -Scaled to 65 due to shoulder.
65×9
A) 9.78/?/9.58/9.58/10.21/9.78/10.21/9.57
B) 10 rounds @ 65lbs
A.
Uphill
9.80/9.95/10.07/10.21
10.24/10.40/10.31/10.40
Times should be reduced by 0.2 s to account for the time for sound to travel from the starter positioned at the finish line.
Surprisingly sickening workout.
B.
65 lbs
9 rounds
A.
10.21/10.38/10.71/11.14
10.71/11.91/10.89/10.69
weird as it may sound the sprints were a fun challenge. I haven’t done a sprint in a very long time. Perhaps as long ago as my high school days (yikes!). I almost tripped during one round. It’s like my muscles were saying, “what the #$%& is she doing???” thanks for keeping time Brett! Great class.
B. 65# for 8 rounds
A 10:38, 11:28,11:53,11:62,11:46,11:88,12:17,12:45.
B 65# x 7 reps once, then I could only get to 4, 3 times more. So I dropped the weight and was so tired that I still could only do 4 at 55#lbs. Wow I’ve really got work on this.
Did back squats this afternoon so quads felt pretty fried already (that is my excuse anyway). 10:28/10:10/9:82/9:86/9:73/9:60/9:89/9:93
Push Press as rx’d 7/7/7/3/5/7/7 Took a big break in the middle so I wouldn’t fail again. Thanks Brett that was a fun class.
9:69/9:62/9:70/9:64/9:91/9:81/9:91/9:74? – seemed to spaz out about 3/4 of the way to the finish – so I think my legs were yelling similar things as Karen’s 😉
Push Press felt super hard tonight..with 85# 8 rds even.
Great coaching and also thanks for timing Brett!
Part A
9.46/9.63/9.81/9.59
Rest
9.25/9.31/9.40/9.30
Part B
Scaled to 95#
11 sets + 2 Reps
Form is getting alot better.
A. Couldn’t sprint so just took it easy and did not keep track of times.
B. 7 rounds + 6reps +6reps @ 65lbs.
Great sprint times Katie!! Thanks Brett for the great 8pm class.
Thank you for the kind words Meredith, it was great partnering with you! I must say I loved this workout, it felt great!
Sprints: 10/10.2/10.4/10.1—11/10.3/9.7/10.6
push press: 45lbs x 8 sets