08 Oct
Workout - ‘Murph’
For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 miles run
Partition all exercises except the running any way you want. If you have a 20# vest (or flak jacket), wear it.
New member Allan Byckowski starts to develop his overhead squat during the ‘broomstick mile’ workout.
Growth plates/stunted growth, lifting and young teens - combating the myths:
http://coaching.usolympicteam.com/coaching/kpub.nsf/v/March03-5
someone from chi did this in st.louis sounds fun.
NINJA:
2 Rounds of
400m run
21 KB swings
21 SDHP
21 Dumbell Push Press
2 Rounds of
400m run
15 Dumbbell Snatches
15 Ring Dips
15 Pull Ups
2 Rounds of
October 9th, 2008 at 9:02 pm9 deadlifts & box jump
9 L-Sits (hold for 20 sec…)
9 Burpees