Warm-Up.
T-Spine Pulse on Bench x 60 seconds
Over the Shoulder Barbell Stretch x 30 seconds per side
Followed by…
Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)
Done on 16 February:
3 rounds (pike press from box, 2×15 kg plates) and 2 rounds, 400 m
Didn’t feel good and really had to push myself through
A.
– 3 rounds + 500 m row
– 3 rounds
Yesterday’s
A. Sup grip bb row
65, 85, 95
Band pull aparts – ✔️
Rev lung – 35# DBs
B. 15 min AMRAP
10 alt DB snatch
10 push ups
10 pistols
11 + 10
A. 4+20
B. 3+16 push ups
A. 2 rounds + 9 HSPU
B. 3 rounds + 15 push-ups
15 min amrap
500 m row
50 double unders
10 strict hspu
3rounds + 191mr
Rest 5 min
15 min amrap
Run 400
30 pushups
20 wall shots
3 rounds + 300m
A. 3 rounds + 404m row (60 single ropes)
B. 3 rounds +11 wb
Still can’t do DU, need my own rope. The one at our gym hits my hair and clips the base of my shoe
Can you adjust the length??
I’m gonna bring a screwdriver tomorrow and it, then I’ll try it out and see if I can do more than 3
Best advice some gave me was do one and then stop then keep doing them 1 by 1 it’s frustrating as, but you will get there! Now i can do up to 50 unbroken
As Rx
A. 3 rounds + 500 m + 50 DUs
B. 3 rounds + 400 m + 5 PUs
… spent – ready for some rest.
Mixed it up. Went for leg smash.
Back and forth between:
FR alt rev lunges
95×8, 115×8, 135×7, 135×7, 145×6
KB piston bench press
45sx 8, x8, x8, x8
Then…
Back and forth between:
Bar bench press
135×7, x7, x7, x6
Single leg squat things. With one leg behind up on bench
Holding 35s. X8, 45s x8, x7,x7
Then….
Every 3 min. 4 rounds
15 cals airdyne [avg 35s]
FS 135LB ×7
A. 4+320m
B. 4+275m
Had to do these the other way round due to lack of space in the garage gym as training with a friend and oh my word the shoulders knew about it by the end of the HSPU’s!!
Crushed it – great work.
E2MOM 3 bench press x5 @87.5kg
3+556
3+440
(500m treadmill run +50ft between stations)
A.3+400
B. 3+430