Friday, 4-29-2016


Friday, 4-29-2016

Workout of the Day
5 Sets
Max Effort Strict Pullups on First Set (shoot for a mininum of 5, banded if you need to)
On sets 2-5, 60% reps (break if you need to)

Max Effort Ring Dips on First set (shoot for a minimum of 5, banded if you need to)
on sets 2-5, 60% reps (break if you need to)

* for example, on set 1 you do 10 reps. Then on sets 2-5 you do 6 each set.


Indoor “Death By 10m” – Compare to
Min1 – Run 10m
Min2 – Run 20m
Min3 – Run 30m
Min4 – Run 40m
etc, etc Until failure or you can no longer maintain the additional meters within the 1min time frame. See if you can get to 20min!

*To add a little spice to this we are going to sprint Rounds/Minutes 1-8 and touching both hands on the ground.

*After round 8, settle into a comfortable pace cone-to-cone (10m to 10m). Just one leg needs to cross each line after min 8.

*Note – Athletes constantly lose count or lose track of what round or 10m count they are on. Your mental focus is also a part of fitness so please don’t lose track!

*Confused yet?! Your coach will help explain =)

This weekend come out and cheer on 3 top Alpine Weightlifters at the Front Range Spring Weightlifting Meet. Heather and Jen both lift on Saturday at 9 and 11am, and Damien lifts at 2pm on Sunday.
LIFT ALL THE WEIGHTS! Good luck lifters!

Post your scores to the Whiteboard.