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Monday April 23, 2012

 

 

 

Please bring a personal stopwatch for tomorrow’s Interval training!!!

 

Poliquin on Pull ups vs. Chin Ups and progression training….

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/856/Chin-ups_vs_Pull-ups.aspx 

Energy System Intervals:

3 Sets:

  • 5 Tough Power Cleans (Touch N’Go style) Start with 70% of 1 RM and build each set
  • 12 Burpees 
  • 30 DU’s (Sub 150 Meter Row/200 Meter Run/.2 Air Dyne)

Rest 3-4 minutes between (individualized)

+

3 Sets:

  • Run 400 Meters
  • 15 Toes To bar (sub 20 Abmat sit ups anchored)

Rest 3-4 between (individualized)

___________________________________________________________________________________________________

Sara 1:42/1:38/1:35/2:19/2:18/2:22

John C. 1:35/1:32/1:38/2:28/2:19/2:35

Jesse 1:43/1:40/1:44/3:00/3:08/3:05

Jason 1:49/1:48/1:45/2:33/2:20/2:21

Valerie 2:04/1:53/1:47/2:31/2:28/2:28

Danielle 2:00/1:55/1:49/2:24/2:28/2:38

Tony 1:57/1:52/1:56/1:44/1:36/1:37

Paula 2:12/2:06/2:04/2:10/1:52/1:55

Ed 1:56/1:50/2:01/1:37/1:52/1:57

Cindy 2:09/2:09/2:08/1:36/1:39/1:41

Nick M. 2:20/2:20/2:25/1:55/2:00/1:51

Lisa P. 2:20/2:20/2:21/1:51/1:42/1:50

Laura R. 2:25/2:52/3:06/1:32/1:33/—-

Liz 2:36/2:36/2:47/??/1:52/1:49

Reno 1:12/1:07/1:08/2:22/2:15/2:19

Jeremy 1:26/1:35/1:27/2:33/2:32/2:30

Waz 1:12/1:06/1:04/2:14/2:11/2:09

Scott 1:22/1:25/1:18/2:18/2:14/2:14

Kevin 1:43/1:45/1:55/4:14/4:01/3:25

Dave 1:32/1:30/1:39/2:38/2:40/2:30

Michael H. 1:52/1:42/1:37/2:16/2:11/2:05

Larry 1:30/1:41/1:45/2:40/2:40/3:01

Bill 1:24/1:24/1:24/2:18/2:15/2:08

Ryan 1:43/1:42/1:40/2:20/2:34/2:33

Travis 1:57/1:45/1:50/2:10/1:32/1:59

Steve 2:14/2:32/2:20/1:56/1:58/2:00

Laura H. 2:19/2:25/2:22/1:58/2:05/2:18

Laura M. —-/2:28/2:16/1:33/1:32/1:33

Katy K. 2:42/2:40/2:33/—-/2:12/2:03

Jen H. 2:28/2:19/2:22/1:40/1:42/1:52

Javier 2:19/2:39/2:40/1:45/1:43/1:48

Mayur?

Kimi 2:49/ 3:00/3:21

Tom 2:23/2:30/2:29/2:10/1:52/2:06

Aaron 1:17/1:27/1:27/2:27/2:44/2:42

Katie G. 1:33/1:34/1:36/2:28/2:47/2:45

Julie 1:42/1;42/1;44/2:24/2:24/2:21

Zac 1:34/1:28/1:36/2:24/2:24/2:21

Nicolle 1:22/1:36/1:27/2:29/2:30/2:38

Heather 1:29/1:25/1:38/2;26/2:32/2:49

Melissa 2:30/2:40/—-/2:30/2:20/2:15

Tracy 1:36/1:35/1:43/2:30/2:34/2:36

Jessika 1:51/1:51/1:57/3:00/2:47/2:40

Gina 1:46/1:51/1:52/2:50/2:54/2:40

Tara 1:39/1:42/1:45/2:34/2:42/2:46

Julie 1:46/1:51/2:04/3:28/2:39/2:31

Lynn 1:17/1:24/1:18/3:02/2:29/3:14

Kim 1:37/1:33/1:33/2:18/2:09/2:09

Emilio 1:19/1:02/1:12/2:30/2:27/2:04

Trey :58/1:05/1:20/4:00/3:55/3:40

Jodee 1:80/1:90/2:00/2:42/2:38/2:35

I Jaesen 1:40/1:38/1:36/1:56/2:08/2:35

Michael M. 1:30/1:26/1:22/2:36/2:27/2:20

Galo 1:18/1:20/1:22/2:40/2:30/2:35

Erica 1:37/1:40/1:44/3:30/3:31

Whitney 1:40/1:46/1:48/2:46/3:13/2:28

Mike K. 2:36/1:49/1:55/2:22/2:15

Wendy 1:51/1:52/1:51/2:42/2:39/2:24

Natasha 1:52/1:57/1:56/3:45/4:00/3:36

AnnMarie 1:48/1:37/1:50/3:10/3:12/3:20

Jason D. 1:28/1:32/1:38/2:47/2:26/2:29

Kyle 1:39/1:36/1:39/2:43/2:40/2:39

Pilar 1:53/1:45/1:43/2:35/2:28/2:25

 

 

 

 

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