Main Set:
L3: 5 rounds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag Mile*
L2: 3rnds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag 1/2 mile*
L1: 3rnds
- Run 400m
- 10 KB swings
- 15 sit ups
- 20 air squats
*The Sand Bag Mile (or 1/2 mi): This is a very simple session, get a Big sand bag approx 1/2 your body weight and move it (any way you want ) as fast as you can the Rx'd distance.
Train Hard!
Rayne
Post your load, times, thoughts or words of wit in the comments
3 comments:
Good workout today!
Had distractions from little guy frequently, so some small stops unavoidable. After a few uncomfortable attempts at getting our 70lb MMA grappling dummy on my shoulders, tried treadmill - dangerous. Ended up lapping our yard 5 times before i had to stop, don't know distance. Finished in about 47 min.
Max HR 180
Avg HR 148
Nice Job Sista (kmb)! What's the dummy's name?
First part of session took me 24:34
SandBagMile took 14:43 w/100lb SB.
Doing the SBM after the first session was some serious hard work. NICE!
We did this while we were camping just north of Sedona...at about 7000 ft...good times.
Aimee used a 26lb kb for the swings and finished in 28:11.
I used a 53lb kb for swings and finished in 30:30.
We couldn't figure out how to do the sandbag mile but we did do a 2 mile hike with the boys on our back the next day in Sedona. It was awesome.
D Lo
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