Tuesday, 17 July 2012

Part 1:

Bike Test, Time Trial

On a stationary bike, achieve max distance in 3 min with the following staging:

Minute 1: no resistance

Minute 2: mild resistance

Minute 3: moderately heavy resistance

 

Post distance covered in each minute and total to comments

 

Part 2:

Max rep Bench Press, unbroken, at following weights:

Male, 54 & below: 135

Female, 54 & below: 65

Male, 55+: 115

Female, 55+: 45

 

Post max reps to comments

 

Part 3:

Pick any gymnastics skill, work on it for 10 minutes

 

Post skill and experience to comments

 

Part 4:

Pick any four stretches, gymnastics WOD or Mobility WOD, and hold each one for 2 minutes

 

Post stretches and experience to comments

Comments

  1. beckyedwards says

    Bike: min 1= .28 min 2=.58 min 3= .86

    bench press: 18 @ 65#

    worked pistols w/ Jimmy & Erin

    CFE: 5 rounds rowing 250m sprint, rest 3 minutes

  2. Coach Jimmy says

    1.1 miles on bike in 3 min
    20 reps at 135, 60 VPN metronome
    Pistol work
    Mobility stretches

    Row sprints:
    5 x 250, rest 3 min
    Row times:
    41.8, 43.6, 44.3, 46.1, 45.6

  3. .31/.63/.93 on the bike @ 1.0/4.0/8.0 resistance.
    17 reps @ 65#
    Worked on pullups and yakking with good friends! Fun with the 630s this morning 🙂

  4. bike 1=32 2=32 3=.93
    bench 25 @65
    worked on pistols…and coordination

  5. Robert says

    0.94 miles on bike
    14 on Bench press 135#

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