Intermediate Workout

Dialing it back a little today.

Seuperset-1
* 16kg Dbl Clean-Front Squat-Mil Press 3 reps
* 24kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 4 times

Superset-2

* 24kg Top Windmill 5reps (left and right)
* 16kg Dbl Overhead sit-ups 5reps
* 16kg Dbl High Pull 10reps
* 2 min rest, repeat 3 times

16kg Swings - 5-15 per arm, 5mins

Aim Fast Hit Fast Today

Too tired to post up much right now, but needless to say this is a great class and a steal for the price the instructor charges!

Run-Sprint

Appx 1.5 mile run with 320yd sprints mixed in (length of soccer field)

Lunch Workout

Superset-1

* 24kg Dbl Clean-Mil Press-Front Squat 4 reps (changed order)
* 40kg Sgl Bent Over Rows 5 reps L/R
* 2min rest, repeat 2 times (reduced sets today)

Swings

2H KB swings 30:30 protocol for 9 minutes
   3
  2  2
1     1
Pullup-Pushup Pyramid x1

1 week till Aim Fast Hit Fast!

Todd Green is coming next weekend to teach 16 of us how to shoot faster while maintiaining accuracy.

I can't wait. I need to do some dry fire drills and maybe hit the range during lunch this week to make sure I am still sharp.

Aim Fast Hit Fast

Pushup Log - Week 1 Day 1

Pushups:

• Set1: 13 rest 60 sec
• Set2: 15 rest 60 sec
• Set3: 10 rest 60 sec
• Set4: 10 rest 60 sec
• Set5: 14 rest 60 sec