Feeling the pain
Warm-up
400m Run
10 Burpees
400m Run
10 Burpees
Work
Tabata: (20 sec work, 10 sec rest)
Jump Squat
Push-Ups
Jumping Lunges
HSPU/Handstand
Everybody is on their own for this one, so I will spell it out. I put this workout together in case you could not make it to the shop. The entire workout is 16 minutes and requires no equipment.
Perform every exercise for 8 intervals before moving on to the next one.
Example-Do jump squats for 20 sec, rest 10, jump squat, rest 10, and so on until you have done 8 sets of jump squats. Then move on to the push-ups taking only the alloted 10 sec rest between the final jump squat and the first pushup.
Post total reps from all four movements to comments for score
204, run 2.5 miles, ab-ripper x. Good warmup, needed to do something to wake me up. I will be heading to the shop after 1p to do back squats if anyone is interested.
ReplyDeleteWarmup:
ReplyDeletevarious skill work, muscle ups, squat cleans, 1 arm gto
Work:
3rft
5 squat clean @ 115lbs
10 ring pullups
15 pushups
400m run
Clint.173bw.rx'd.12:02
Patrick.188bw.rx'd.12:20
The pullups and pushups were WAY harder than they used to be for me. Killed my pace and time. Plus my recovery after the runs was pathetic.
ReplyDeletePatrick is a great competitor. I can always count on a good fight when we line up and race. The kind of person who always "rises to the occasion".
Trickle - the one arm bb gto may be no more than a "party trick" but it's one hell of an impressive feat to witness. Especially at 115 when you aren't expecting it to be possible. We may have to play with that un warm up sometime.
Trickle, 204, Double unders and then muscle up practice. Back squat work up to 245, then 3x5 @ bodyweight (205). Working on form and depth instead of a workout today. Too exhausted. Mentally wanted to do something, but physically spent. Complete rest for the next 50 hours.
ReplyDeleteDouble under and muscle up pratice
ReplyDelete4rft
6 bench #205
9 walking lunges#40
12 ring dips
15 push press #40
18 anyhow situps
18:41
40# Dumb bells on the walking lunges and push press
ReplyDeleteExactly right 1 arm gto really has no place in a timed workout, but sometimes having fun with the weights breaks up the hard work days.
ReplyDeleteAlways more fun to have someone to race, a lot easier to make me push myself. Always a good time.