Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Take 10-12 minutes to work on handstand and pistol drills or progressions.
Followed by…
Air Squats x 15
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Air Squats x 15
Then…
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Run
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
A. Row (sup grip to mitigate the elbow pain) instead of bike. At home. SHSPU with half an abmat
4:49
4:55
4:56
4:47
All pistols UB
SHSPU – 4/4/4, 4/4/4, 3/3/3/3, 4/4/2/2
Good one.
B. Elbow rehab.
5:13, 5:21, 5:01, 5:02
Rode bike for 1’ per round (no counter)
Hotel workout
Yesterday I did a little active recovery in the hotel gym.
Today: Five sets of 6 Dumbbell Front Squats 5 sec down/5 sec pause with 50 lb dbs
2 min rest between sets
4 sets all with 50 lb dbs
8 strict press
8 dumbbell rows
12 tricep extensions
3 sets of 20 pushups
Ab work
I couldn’t really do a metcon with two other people using a gym that’s pretty small 🙂
A day behind.
A. Front squats 5×2 at #245.
Felt like 295 used to feel a couple months ago. Need to squat more.
B. For reps: 3min work / 1min rest
Echo bike calories: 62 (423 avg watt)
Wall balls: 79
Calorie row: 61
Double unders: 151 (shoulders were fried)
Warm up: done A. 3 x 10 strict pull ups 4 sets 8-10 barbell rows (5%) increase 8-10 dumbbell curls (5%) Increase 4 x weighted pull ups @ 35# Rest 90 sec Then.. B. 3 sets 8-10 barbell curls 8-10 landmine barbell rows 15 band pull aparts (black band) Rest 90 seconds in between sets Then immediately into C. 400 ft suitcase carry switch ever 100 ft @ 1.5 pood KB D. Every 8 minutes, for 32 minutes (4 sets) for times: 400 Meter Run 12 Strict Handstand Push-Ups 20/15 Calories Row (don’t have a assault bike) 🙁 20 Alternating… Read more »
A. 3 rounds
2 Min HSwalk – Got some really nice 7-9′ walks
1 Min Pistols
B. E8M for 32 min – 6:54 / 6:27 / 6:14 / 6;01
400m Run – TM – 1:55/1:54/1:50/1:46
12 Strict HSPU w/ abmat – (had to kip last 1 in r1, last 2 in r2, last 3 in r3 but got them all strict in r4)
15 Cal AB – 1:23/1:20/1:19/1:12
20 Alt Pistols – all UB
*Did khspu with 1 mat underhead (usually I use 2, so this was BIG progress for me!)
*Airdyne doesn’t have a counter, so rode for 1 min per round
*band-assisted pistols
5:27/5:34/5:30/6:00- khspu fell apart the last round.
Blurgh. Modified for push ups and 10 pistols because I’m the worst at them and wanted a break before the next round! ?
1. 7.17
2. 7.20
3. 6.47
4. 7.20
Warm-up as Rx (yesterday left a mark)
A. As Rx (except 20 – 1.5p KB Goblet Squats for Pistols)
3:53, 3:52, 3:59, 3:56
+/- 1:30 run | UB | +/- 1:05 AB | 10-10
… apparently anything after the AB is brutal – not sure it will ever get easier.
You were seriously moving this morning, extra coffee?
Blazing fast!
OT2M for 12
1- 3x15ft HS Walk
2- 7 BMUs
OT6M for 30mins (modified for old-man knees)
400m run
12 SHSPU
20cal AB
20 walking lunges
– all 5 rounds at ~5:20
Nice work – BONUS round!
Conditioning – subbed 20 x 24kg KB goblet squats for pistols. Otherwise as prescribed.
4:47, 4:43, 4:59, 4:52
Runs – 1:50, 1:50, 2:05, 2:05
HSPU – Unbroken
Assault bike – between 1:15 and 1:25 ecch round. Average pace of 410 watts on first 2 rounds, 360watts on last 2 rounds.
Goblet squats UB with one or two breath breaks every 3-5 reps.
Stoked to do HSPU unbroken. A good one!
Good job pushing the temp today!
Thanks mate