Monday, November 17, 2014

some VO2 enhancement


11/12/14

Warm-up; 100 jumping jacks, 100 abs sit-ups, pushups stretch bands, Indian clubs, joint mobility 100 kettlebell swings with 2-16kg. KB.

WOD

Later in the day:

I min row on C2 and DB box step-ups 5 rounds. Keep rate a greater than 250meter/min. 1 min

burpees and barbell high pull clean. For 5 rounds; and 10 burpees per min. rate

30 min spin on bike turbo.

Today programming was to target VO2 continuance as I am not on the road biking as usual.

Great day and some good living! 

Ken

This mission is sacred

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