13.10.09

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Saturday Competition. Never Hurt Nobody.

Week 14 Training: 13.10.09

Warm-Up
-1 Mile Jog @ Conversation Pace
-Standard Dynamic Warmup
-3 x Burgener Warmup at increasing weights. Make sure all 3 weights are light enough to execute with perfect technique.

Skill
In three minutes, accumulate as much time as possible executing: Wall-Facing Shoulder Touches.

Then:
In three minutes, accumulate as much time as possible executing: Hollow Rocks.

Then:
In three minutes, accumulate as much time as possible executing: Hand Stand Walk.

Conditioning

5 rounds, each for distance (meters):

-60 Second Row Sprint
-Rest 2 Minutes

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19 comments on “13.10.09
  1. mlubke says:

    “You know, like nunchuku skills, bow hunting skills, hollow rock skills… Girls only want boyfriends who have great skills”

  2. Max says:

    Completed …. No conditioning, work

  3. drusellers says:

    Burgener – 65 / 95 / 115
    Skill 1) 1:40~
    Skill 2) 1:40~
    Skill 3) 2:00~

    Row: 305 / 302 / 315 / 306 / 318

  4. Jeremy says:

    Sorry, guys! Mid-terms are a b*tch!

  5. Feliz says:

    Burgener- 55-60-65
    Skill 1) 1:20
    Skill 2) 1:30
    Skill 3) :30
    Row 230/240/249/260/250

  6. Morgan says:

    Burgener: 65, 85, 95
    Skill 1) 2:00
    Skill 2) 1:50
    Skill 3) 1:36
    Row: 337 / 323 / 323 / 314 / 320

  7. Zach says:

    Burg: 65, 85, 105
    Skill 1: 1:50
    Skill 2: 140
    Skill 3 1:00
    Row: 335/339/325/307/305

  8. mlubke says:

    Burg: 65, 75, 85
    1) ~1:40
    2) ~2:00
    3) ~1:00 ?
    Row) 316, 305, 306, 299, 306

  9. Bergener: 45/95/115
    1&2&3) Done
    Row) 338/280/280/275/313

  10. Kelli says:

    Burgener: 35/40/45
    Skill1: 2:30
    Skill 2: 2:00
    Skill 3: 1:00
    Conditioning: 261/264/270/268/255 — butt cramp at 40sec on the last row, slowed me down a lot at the end…

  11. JeffT says:

    Burgener: 65/75/85
    1) 2:00
    2) 1:45
    3) ? 128′
    Row) 286/283/281/282/283

  12. Matt Counts says:

    Burg: 45; 65;85
    1) Done
    2) Done
    3) Done – lost track of time
    Row) 305, 280, 311, 298, 280

  13. Brett Bolus says:

    Skill 1) 1:20~
    Skill 2) 1:30~
    Skill 3) 1:30~

    Conditioning: 337/323/310/284/286 =(1440)

  14. Kelly C says:

    burg: 35/45/50
    skill 1: 1:50
    skill 2: 1:25
    skill 3: 1:00 ish
    conditioning: 241/242/245/239/243

  15. Jason says:

    Warmup: Done
    1) 2:30 w/ 60 shoulder touches
    2) 2:20 w/ 108 rocks
    3) 1:45 freestanding hold
    Subbed 300m sprints @ ~52s

  16. House says:

    Done
    1) Done
    2) Done
    3) Done
    Cond 323/318/318/315/313

  17. LEulenfeld says:

    Skill 1) 2:13
    Skill 2) 1:30
    Skill 3) walked three lengths of gym
    Row: 2:30/2:30/2:45/2:39/2:25

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