Workout of the Day
A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank x 45-60 seconds each side
Rest 60 seconds
A. 60# dumbbell (Bryan), 20# (Christy) v. kettlebell. Bryan – 53, 55, 55, 56. Christy – 33, 38, 50, 40.
B. 40# dumbbell (Bryan)
A. 417 RX. KBS UB. DU 105, 103, 102, 107. One miss on the first round. The rest UB.
B. Only 2 sets. 32kg KB X 8. 45s planks.
A) done Rx. 103/80/75/59
B) 70# dumbells. Did 30 GHD situps in place if plank
A: used 24kg. Did singles because suck at DUs : 110 113 (switched rope) 161 141
B: 30#/35#/40#x8 reps, 60s planks each round
A. Had 45-55 seconds each round for DUs and only managed about 30 each set… For some reason did not have them at all today
B. Completed with 75# db and 60 sec ea side of planks
A. 80/56/42/58 = 236 DUs Rx
Surprisingly pleased with myself that I knocked out the KB swings UB, runs were hella slow though
B. DB Rows @ 45# x 10/side, :45 side planks/side
A. Had to do this against a 5 minute running clock (my runs have gotten really slow) and then 4 min rest between sets. Moved over to the stationary bike rather than the run for the 3rd and 4th rounds. 28-34-30-34 DU.
B. Completed with 35# for rows x 10 reps and accumulated 45-60 seconds of regular plank
A. Subbed 500m row for run due to weather. 104/110/100/111 DUs
B. Completed w/ 70# rows and 60sec planks.
If you guys on the west coast want some of his rain, we have been getting way more than we want in the OK/TX area.
A & B Completed RX
1) Done- banded strict MU
2) 180/180/180/180/180/180/180/190
3) 90/95/105/110/115
4) 1- 3 bar MU and 4 hspu
2- 3 bar MU 3 hspu
3- 3 bar MU
4- 3 bar MU and 3 hspu
132-87-114-102 my legs look like I’ve had a session with miss whiplash !
A. As Rx: 106/89/95/85 (leaky mess)
B. As Rx: 8 x 24kg KB / 45 second plank
A: completed: UB for the KB; singles, but didn’t count. I have a hitch that I can’t get rid of at this point. I keep getting all messed up when I start counting then I lose count then I mess up. All mental. Gotta focus.
No, you just can’t count!!
A. What a brutal combination of movements!
Round1: 90 doubles
Round2: 78 doubles
Round3: 74 doubles
Round4: 64 doubles
All kb swings Rx and unbroken – Total doubles = 306 Rx