Warm-Up.
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Followed by…
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Then…
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
Did 40 air squats instead of pistols:
7.40; 7.40; 7.48
Back into it today after being away for a few days and having to cobble something together in a hotel gym
Everything done on my grinding machine due to lack of rower/bike and raining hard outside.
7’04
7’14
7’’15
Nice to be back!
Modified fitness:
500 Meter Row
12 Strict Pull-Ups
15 burpees
20 Alternating Cossack Squats with Kettlebell Goblet Hold @ 35#
80 double unders
All sets done around 7:55
Yesterdays
WU + 10 min Row with nasal breathing only.
A. For time sets of 15, 12, 9
Thrusters @ 85# (10/5, 3/4/3/2, 3/3/3)
Burpees -UB
7:30…had to scale to 85# and that was still fairly challenging for me.
B. 3 rounds
BSS @ 31X1 @ 35# x 10
Trap 3 raises @ 2111 @ 10# x 10
Who needs arms or legs…it’s the weekend ?
I got to workout this morning which is a rarity, and I forgot to post.
I switched it up for lack of equipment.
Three rounds:
1000m row
40 kb 60 lb kbs
40 single arm 60 lb kb
20 abmat situps
27:36
Nice work Mike…I like it all except 3 rounds of 1000m row ?
Haha. That was my favorite part! Good job today. If you can’t use your legs, it sounds like you have an excuse to stay in bed or in the couch 🙂
Happy Birthday Mike ???
Everything was a row. No run or bike.
500 m row
20 ctbpu
15 cal row
20 alt one leg bench sit (can’t do pistols)
400 m row
Round 1-7:32
Round 2- 7:59
Round 3- 7:59
Round 1 8:40
Round 2 8:50
Round 3 9:16
A. 3×3 2×4 1×5 strict ring muscle ups
8::20 ish each round (box jump overs instead of pistols as I squatted yesterday)