“Who’s Jacket is that Coat?”[3/2]

Posted by Ross Gilling on March 2, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , . 1 comment

Warm Up

Olympic

Strength

[5x5] 1 Arm-1 Leg Cleans

-Lift maximum load possible for allocated reps, rest 1-3 min b/w sets. Record heaviest load.

Work Capacity

“Who’s Jacket is that Coat?”

Perform for time:

Part 1:

[800m/.50] Run

Part 2:

4 rounds of:

[12] Double Overhead Lunges [2x20kg/2x12kg]

[8] Dive Bomber Push Ups

[16] Good Mornings [32kg/24kg]

Part 3:

[400m/.25] Run

-Scale loads and modify movements if required. Record time.

Finisher

Perform 20, 16 & 12 reps of:

Crossover Jackknife Sit Ups

[30 sec] KB L-Sit

-Modify movements if required.

Coach Lee’s 53″ Box Jump still holds

the EdgeFIT HQ record

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One comment on ““Who’s Jacket is that Coat?”[3/2]”

  1. HQ Scores

    Tracy
    ST: 12kg
    WC: racked lunge [2x10kg], kneeling dive bomber, 16kg – 19:16

    CB
    ST: 12kg
    WC: racked lunge [2x8kg], kneeling dive bomber, 16kg – 18:59

    Dianna
    ST: 12kg
    WC: racked lunge [2x8kg], kneeling dive bomber, 16kg – not timed

    Anne
    ST: 8kg
    WC: racked lunge [2x15#], double press [2x7#, rehab], 8kg – not timed

    Shawn
    ST: 28kg
    WC: double oh lunge [2x12kg], 24kg – 18:50

    Ross
    ST: 32kg
    WC: double oh lunge [2x20kg], 32kg – 17:18

    Alternate workout

    [.25] run + 3 rounds: [12] double racked lunges, [16] push ups, [20] seated twists + [.25] run

    Tapas: 2×15#, 15# – 12:41
    Mena: 2×20#, 20# – 13:44
    Adrian: 2×15#, 15# – 14:10
    Jonathan: 2×18# – 15:51
    Noe: 2×20#, 20# – 15:51

    Reply

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