Monumental Baptist Church: June 3, 2011 |
afterward, i went to chickie's & pete's with CK in bordentown to grab a few... it seems like all i've been doing is "grabbing a few." a couple hours after that, i met up with 4TWC at our TM training grounds...
in attendance were AM, RL, DK, AK, TS, HD, and myself. we split up the training session into three parts: (1) warmup, (2) individual effort main workout, and (3) group work.
warmup for time
5 burpees to box jumps
5 burpees to bar hops (AK & DK performed box hops)
5 burpees to 65lbs thrusters (AK performed thrusters with 10lbs plates in each hand)
5 burpees to 25lbs kettlebell swings
run 400m
10 burpees
here we have AM starting his warmup as HD is finishing it:
results
AM: 5min 42sec RL: 5min 3sec DK: 3min 57sec AK: 4min 34sec
TS: 3min 59sec HD: 4min 21sec DV: 3min 45sc
main workout: modified helen for time
400m run
21 kettlebell swings (we have a 25lbs kb and the prescribed is roughly 52lbs)
*AK used a 10lbs plate
12 pullups (AK performed a 15sec dead hang)
repeat two more times, rest as needed, for a total of 3 sets
results
AM: 11min 8sec RL: 11min 16sec DV: 8min 54sec AK: 9min 53sec
TS: 8min 19sec HD: 10min 21 sec DK: 9min
group work for time
* we had (1) a 40lbs vest, (2) a 10lbs plate, (3) a 25lbs plate, (4) a 25lbs kettlebell
* 4 of us would carry one item for a 200m run/jog and 3 would be without items
* at the end of the run/jog, members swap items
* our time ends when every group member has carried each item for 200m
* the only rule: start together, stick together, finish together
results
we ended up running 1600m in 14mins and 58sec
all in all, it was an excellent training session... it seems that the warmup broke everyone off and left most of us with burning lungs, chests, and throats throughout the duration of the session. also, i felt that the group work was motivating as we stuck together throughout the 15mins. at one point, RL carried both the 40lbs vest and 25lbs plate and pushed the pace.... he showed up straight from work, wearing pants and boots! that's what he wore throughout the whole training session! i think that if we had to run TM tri-state now, we'd be ready for it... honestly. that's still not a reason to let up... 4TWC stays working hard.
we regrouped at stuff yer face, ate some fried food, and grabbed a few. definitely good times. RL and i ended up staying out a little longer until maybe 1am and ended at mike's courtside sports bar & grill. like i said, definitely good times... in the planning stages for the next training session as TS wants to host it...
tomorrow on the 4th, TS is hosting a GTS in carteret, nj. hopefully we'll be able to post a vid and the type of workouts they do. until next time...
get involved w/or donate to the Wounded Warrior Project
cheers,
-DV _ level ^ fitness
Nice work fellas, I will be joining u one of these sessions hopefully!
ReplyDeleteThanks man! Hope to see you soon... And bring Big Dummy along!
ReplyDelete