Workout: Rest

*Had a good class today, very balanced and motivated group. Will begin clean diet tomorrow.

July 17th, 2010

Workout: Interval

Row 10 min @ easy pace

Then:

6x (30sec Work/ 30sec Rest) @ >150m Pace Three total sets,

Rest 4 min between blocks

Then:

4x (30sec Work/ 30sec Rest) Battling Ropes

Rest 2 min

Then:

4x (burpees)

Then:

Cooldown

Notes:

Block 1 Row: 163m, 164m, 165m, 166m, 165m, 169m

Block 2 Row: 170m, 169m, 168m, 168m, 168m, 168m

Block 3 Row: 164m, 162m, 165m, 163m, 161m, 163m

July 16th, 2010

Workout: Active Rest

Pull-up Ladder 5x (1-5)

Then:

50 TGU @ 12kg (with good and control form)

Then:

300 FLR