adding cardio for cutting

To: teeny-wahine

Subject: Re: Week 14.1 form notes

From: urbankstrengthteam

Date: Sun, 11 May 2014 12:26:24 -0400

We'll need to add in another day for some more HIIT training.

Pick 2 of the following options for your HIIT only day.

1.)4x500m row

2.) 4x200ft car push

3.) prowler push/sandbag medley, 4 sets. moderately heavy prowlerx 200ft, sandbag carry x max distance.

4.) 3x tireflip max reps;  90 seconds each set

5.) 4x Push/Pull medley: 135x10 deadlift, 95x5 clean and press barbell.

6.) 4x KB medley (10kg min): KB swings x25, KB snatch x10, burpees x10, air squats x25

7.) 6x50m swims: any stroke, with any assist such as flippers, paddles, or kickboard, but add 100m if using flippers. no more than 60 second rest between sets

8.)1x squat/sprint medley: bw squat x10, sprint 100m (can row, cycle or run) repeat 3x

-----Original Message-----

From: meg holliday

To: urbankstrengthteam

Sent: Sun, May 11, 2014 11:27 am

Subject: Re: Week 14.1 form notes

Yeah, after Wednesday's session, I re-read your email re. the acute angle of my arms and realized i was absolutely doing that.  10-4 on the leg drive.

Bodyweight's 112.4#