30x Full Moon @ 17# Bulgarian Bag (15 each direction) +
30m KB Bear Crawl @ 2x70# KB
30x Full Moon @ 26# Bulgarian Bag (15 each direction) +
30m KB Bear Crawl @ 2x53# KB
30x OHS @ 45# +
30x Floor Wiper (strict, slow) @ 135# +
40x Front Squat @ 95# +
40x KTE +
50x Back Squat @ 135# +
50x Sit-up (feet anchored) +
60x Goblet Squat @ 60# KB +
60x Atomic Sit-up (shoulder blades touch floor, feet extend straight in front)
Cool down for a long time on AirDyne or C2
Begin hoping that tomorrow isn't so bad, and that Sunday is better ...
Notes:Full Moon, Crawl, OHS, FS, BS, etc:
John, Jamie, PaulR, James
I think some of the guys will find it hard to laugh tomorrow and difficult to walk on Sunday. But hell, it's Super Bowl weekend so one need only sit, gawk, and eat his way to full recovery!
We posted a 14-week Cyclocross training plan on the Salvation site today bring the total number of different plans up to 17.