Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Friday, March 16, 2012

03-15-12

for time:
50 front squats 115 lb*
1000 m row

*every time you drop the bar d0 10 pull-ups before you continue
recover 5-10 minutes

then T. Rice conditioning test
300 yd shuttle sprint (50 yd down and back X 3)
cut off time is 60 seconds repeat 3 times rest 5 min between efforts

then with 20 lb vest
5 dead hang pull-ups 2 sec pause at top
20 scissor jumps 10 each leg focus on full range of motion explode off every rep
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2 comments:

  1. ham-on-it with cheeseMarch 16, 2012 at 7:42 AM

    10:12 for front squat and row with 30 pull-ups competed. shuttle sprints completed all under 60 seconds. last part was not for time just get the work done

    ReplyDelete
  2. blood, sweat, and cheersMarch 21, 2012 at 8:23 AM

    rx'd in 6:08 w/ 10 pull-ups; heart got pounding

    ReplyDelete

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