Warm-Up
Burgener Drill
Run 400m
Work
128 Air Squats
128 Push Ups
128 Double Unders
128 Sit-ups, anyhow
128 Russian KB Swings @53/35
Complete the workout from the top-down. Do all 128 Air Squats before moving on to the next movement, ect.
--Welcome to 128, "The Shop". The benchmarks have been set, now let's see where the change takes us.
Now Chew On THIS
Post time to comments.
Breaking in THE SHOP
ReplyDeleteCabana and Beastmaster
4 rds
500m row
24" box jumps X 10
95# push press X 10
pull ups X 10
Run, 2.5 miles with 20# weighted pack. 20:18
ReplyDeleteThat one looks TOUGH!
ReplyDeleteDid you time it? About how long?
Trickle sure cooked up some misery for us tonight. Does anyone realize how HARD those double unders are going to be with arms and legs that are shot after 128 squats and 128 pushups?
We might have to show Trickle our appreciation out behing the building before we get started.
ReplyDeleteit took about 20 min.
ReplyDeleteClint - 175/30:49, rx
ReplyDeleteWorlock - 202/32:30, rx
Trickle - 205/33:20, rx
Cabana - 192/34:02, rx
Kirk - 33:00
Bec - 37:20, modified
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Going into this workout, I thought it could be a fight to finish. Whether through muscle failure during the pushups, or lack of being able to string together double unders might cause some frustration and lead to skipping that part or quiting. I liked that people modified the jump rope to 3x the rx'd and did singles if/when they could do no double unders. I think that kept the pace and flow of the work on track. I think it really worked out better than I thought. The russian KB swings were enough to work grip strength, breath, and fight fatigue. American KB swings would have probably led to hand or back injury. Overall good workout.
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As demonstrated tonight, warm-up begins @ 5:00p and the workout starts @ 5:15p.
Nice turn out for the first day at 128! I think we had 13 or so do the workout and a couple were first timers. It sure felt good to be in our own space and hear 3..2..1.. Go! For the first time.
ReplyDeleteWe'll have to see how it goes but it may not be possible for everyone to make for a 5:00 start time but 5:15 would work. I'm all for starting asap but feel like the group warmup is important and that people walking in after the "work" portion has started could be distracting and without proper warm up and important info there could be more injury and confusion.
Anyone else have any thoughts?