Wednesday, March 25, 2009

Deadlift, Swing and Burpee

Tuesday is Deadlift day :-)

Jason joined us again and we all took to the bar with a vengence.

Deadlift 3 x 5

Donna: 170-180-185#

Jason: 295-305-315#

Matt: 295-305-310#

Then it was time to choose one of the protocols 12-9-6 or 12=>15 Reps.

Donna: 12=>15 Reps 135# x 15
Jason: 12=>15 Reps 285# x 15
Matt: 12-9-6 285#

Donna and Jason were probably a little light today.

Then it was Met Con time: Tabata protocols - 8 rounds of 20 sec work, 10 sec rest.

8 rounds of Kettlebell swings, select the heaviest bell as you can manage, then rest 2 minutes before 8 rounds of Burpees. the goal in both exercises is the maximum total number of reps across all eight rounds.

Donna: KBS 12kg -86 Burpees - 49
Jason: KBS 16kg -87 Burpees - 38
Matt: KBS 16kg - 88 Burpees -48

I have to say my bumps and bruises from Sundays mountain bike crash are making themselves felt so I am looking forward to tomorrows rest day.

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