For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row
A. Bryan (800m run vs. row) – 29:21.
22:18 @ 40 kgs
Scaled this one back yesterday due to time…and man, I’m glad I did…I think I’d still be working on it.
500m Row
20 G2OH (95#)
15 Ring Dips
400m Run
15 Ring Dips
20 G2OH
500m Row
14:17
Home school fitness:
Christina, Madison, Cayden, Dakota, Ila, and I
sub’d bands around equipment for rows.
Times ranged from Cayden at 18:30 to Christina at 30:15.
Did 115# for G2OH and scaled back to 20 ring dips the second time through because at 15 I was doing singles and struggling. Nasty. Took about 36 minutes. I forgot to stop my watch after the last row.
Rx 27:38 just went at a steady pace nothing to fast. Clean and press first set, second set 10 snatches/10 clean and press.
24:00 Rx’d. Could have pushed more. Paced the first round and ended up going faster second time through. All c&j singles so I didn’t get sloppy with form.
27:10 rx
Last time I did this it was 29:55 (and I did airdyne vs row last time, rowing takes a bit longer) So I was happy with that.
I have never tried to kip dips before, so I reviewed some videos and tried today. The kip was fine, but my sweaty hands were falling off the rings:(
Yeah we had a sweat fest today too. Congrats on crushing it though!
G2OH 115#
30 push-ups for ring dips
All else same-25:03
Way to go, Jay! Good to see you posting again. 🙂
22:10 As Rx…Decided to take a paced approach on the row and run keep heart rate lower for strength portions. Rows about 3:46-3:50 and ran a 3:45. Did all PC&J in sets of 5 and dips in 15/15.
…finished the day with some rotational core work for my back rehab and seated box jumps
What do you do for rotational core work? Just curious as I was talking to a group about this today! We finished with Paloff Press.
A few of the things are ball throws against the wall facing sideways with dynamax. Bosu ball single leg balance while rotating a medicine ball through different planes. We have air resistance machines that I do twisting ax chops from ground up and above shoulder and down. Sandbag get ups and abbreviated Turkish get ups focusing on punching the arm up and coming up on the elbow/hip. Also, some rolling exercises focusing on top to bottom or bottom to top activation while rolling from back to side and belly to side. Finally some good old single leg RDLs. Those are… Read more »
Felt like I was cruising pretty good then I hit a wall on the second round of GTOH. Breathing got a little out of control and couldn’t get it back. 26:30.
This is actually an upcoming blog topic!
25:27 Rx’d weight with c&j. Subbed running for row. I really need to save up for a rower.
Check on Craigslist. I see them posted there quite frequently.
Hmm… Craigslist! I will be checking often! Thanks
Here’s how I attacked today’s workout. Didn’t have a ton of time and I’m still modifying for my knee. But I did do KBS for the first time in a month to check it out – so far no pain!
For Time:
1000m row
30 push-ups
30 KBS (53#)
1000m row
30 push-ups
30 KBS (53#)
1000m row
16:46
Glutes and Grip!
26:50. Salty…
Certainly was.
29:23 RX. Pretty sure my eyes were closed during the entire 1000m row at the end. ?Upside? Ring dips went FAR better today!
Yay for better dips! I was grunting a lot on that last row.
24:37. Holy cow!!!! Today was definitely a test of will power. Did every last rep and am so glad I did
And you rocked it!
What should be correct amount of time?
I feel great thanks to this program! Long live Michele!!! 🙂
Thanks, Jorge! Glad to hear you’re benefiting from the program. Today’s workout should take less than 30 minutes so please modify any movements or number of reps to make that happen. Let me know if you need help!
As rx other than I scaled the dips down to 15 instead of 30, would of taken me too long…….25:58
Excellent scale to keep it under 30 minutes.
Taking today off. Knee feels funky so hopped on the bike for ~25 minutes nice and easy and doing mobility. Looks like a fun workout though!
Good call, Michael! You can always save this one for a rainy day.
23:55 Rx with 1000m run (our lap is 500m). Died on the ground after. That last row… Can’t remember ever resting that much..
Good one!