Donna had a day at home while I headed out to build bikes and a few other odd jobs.
Donna hit the lifting and met con early, then the rest of us followed up at 6pm.
Deadlift 3 x 3 then choose one of the protocols 21-15-9 or 15-12-9 or 15=>21 Reps
Donna: 187-197-207# PR 21 x 155#
Trish: 166-176-176# x 1 PR No protocol
Jason: 315-325# PR 15-12-9 x 275#
Matt: 315-325# PR 15-12-9 x 275#
Metcon (aiming for less than 10 min) - 4 Rounds For Time:
Run 400m (or row 500m or Jump Rope 150)
20 Burpees
Donna: 13:04 Run
Trish: 12:54 Jump Rope
Jason: 13:49 Run
Matt: 10:52 Run
This was another workout from the NE Throwdown mentioned yesterday. Fastest time there: Men 11:01, Women 12:02.
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2 comments:
Very nice Matthew "Flash" Dyson.
jh
Thanks James, I owe a lot to your cues about throwing my feet back just before the hands touch the ground. Also motivated by the snow flakes whirling around my head and wanting to get back into the warmth of the garage gym.
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