Warm-Up.
Thoracic Spine Isometric Holds
Single-Arm (Foot Supported) Static Hang x 30 seconds per side
Toe Tap Pike x 20 reps
Followed by…
10 Minutes of Gymnastics Skills Practice of Your Choice
Part A.
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups
Please note times for each of your 5 sets, paying particular attention to your abillity to maintain a pace, in which round pace dropped off, and on which movements you lost the most time over the course of the sets.
Had a week off being sick. Head cold. Still breathing out the last of it but at least I’m back in the gym.
every 7 minutes. 5 rounds
250m row
50 DU’s
30 air squats (scaled so I could walk tomorrow haha)
15 push ups (nigly shoulder)
Hardly any warm up, tried to ramp up intensity throughout.
3:30, 3:10, 2:50, 2:55, 2:25
Round speed was mostly determined by double under success
Doing Bulletproof Shoulders from ActiveLife right now to try alleviating some right shoulder pain, so I did BP Shoulders workout 2 instead of the 10 min of gymnastics skill work.
A) 3:59, 3:46, 3:45, 3:58, 3:56
Slowest rounds due to lots of trips on the DUs. Held a 1:34-1:37 / 500m pace on all rows.
Squats done in sets of 10 with a 3 second breather between. Unbroken on all pushups.
Was feeling quite fatigued this morning and had limited time, so did a modified version of the Fitness version:
AMRAP 25 minutes
250 Meter Row
20 GHD Situps
25 Push-Ups
40 Air Squats
– I finished 5 rounds. I subbed GHD’s instead of Double Unders because it was raining hard outside and that’s where I have to do my double unders.
HS Walking practice.
Got some good runs and did about 45’ total.
A.
Time. DU. Squats. Push ups
3:34 – UB. 1 pause. 10,10, 5
3:44 – UB. 2 pause. 10, 8, 5, 2
3:45 – UB. 2-3 Same
3:49 – UB. Same. Same
4:01 – 1 trip. 1 pause. 10, 5, 5, 5
All rows . :50 – :55
Limiting factor was definitely the pushups. Knew that going in. Also didn’t push as hard as I should of on the last round because I was TIRED!