Good job guys. Overall you did pretty good but there is a lot of room for improvement.
Let's start with this for tomorrow:
Legs
➢ Heavy Squats with 100% BW (i.e 190lbs on the barbell) 3 x 20
➢ Seated Leg Extensions with 50% BW 3 x 12
➢ DB Lunges 25% BW (i.e. 25lbs DB in each hand) 3 x 12
➢ Calf Raises with 100% BW 3 x 12
Daily workout post
-
RangerJurena
- Ranger/Moderator
- Posts: 3301
- Joined: September 27th, 2005, 11:00 am
Good stuff Kyle!inter06 wrote:Ranger Nomad,
SU: 85
PU: 71
2 MI: 12:27
PULL: 14
C.Co 1/75 '87-'93
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
Wednesday's WO:
AM 8 mile bike ride. Try to maintain 90-95 RPM the entire time.
PM:
Cross Fit
3RD DEGREE BURN (as per Inter06 who SMOKED everyone)
Three rounds of:
a) 25 Burpees
b) 25 Medicine Ball Slams (40-45lbs) / if needed substitute with 24 inch Box Jumps
c) 25 Chin Ups
All exercises must be done in sequence and should be done maintaining good form. No kipping, no skipping reps.
Move from A to B to C, then repeat two more times.
AM 8 mile bike ride. Try to maintain 90-95 RPM the entire time.
PM:
Cross Fit
3RD DEGREE BURN (as per Inter06 who SMOKED everyone)
Three rounds of:
a) 25 Burpees
b) 25 Medicine Ball Slams (40-45lbs) / if needed substitute with 24 inch Box Jumps
c) 25 Chin Ups
All exercises must be done in sequence and should be done maintaining good form. No kipping, no skipping reps.
Move from A to B to C, then repeat two more times.
Last edited by Nomad on November 20th, 2008, 4:27 pm, edited 1 time in total.
Thanks for showing up, NW and DUG.
Tomorrow's WO:
Shoulders:
DB Side Raises 3 Sets of 12 reps (15% of your BW)
DB Front Raises 3 Sets of 12 reps (15% of your BW)
Seated DB Press 3 Sets of 12 reps (25% of your BW)
Incline Sit Ups 3 Sets of 50 reps
Give yourself a good 5 minutes of running on a treadmill or outside to warm up your body. You are going for good form here. The 12th rep should not make you look like you are having a seizure but it certainly shouldn't feel easy.
Take 90 seconds between sets.
After you are finished with shoulders, you will knock out
“THE ABFIDELâ€
Tomorrow's WO:
Shoulders:
DB Side Raises 3 Sets of 12 reps (15% of your BW)
DB Front Raises 3 Sets of 12 reps (15% of your BW)
Seated DB Press 3 Sets of 12 reps (25% of your BW)
Incline Sit Ups 3 Sets of 50 reps
Give yourself a good 5 minutes of running on a treadmill or outside to warm up your body. You are going for good form here. The 12th rep should not make you look like you are having a seizure but it certainly shouldn't feel easy.
Take 90 seconds between sets.
After you are finished with shoulders, you will knock out
“THE ABFIDELâ€