Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
I had a cyst removed from my head and have some sutures places today.doc asked to take today off to help decrease infection risk. I’ll have to make this up!
A. 6:12 – 6:14 – 6:11
Unbroken on strict HSPUs, did pistols on a 35# plate. Subbed 100DUs for 400meter run, unbroken last two rounds (yay!)
B. 800m run on threadmill.
C. Core exercises, as always!
Yesterday’s DLs. Based off of 315 1RM (estimated) 6@70%, 4@77%, 2@85%, 6@77%, 4@85%, 1@90% Ended at 285 for 1 rep. Though it would of been easier as my 2 rep max is 300. But felt good to work pretty hard on DL. In between reps worked on reverse/hollow rock swings from rings focused on pulling hips to the rings and getting body parallel to the floor. 3R4T of 20 pull ups and 40 KBS fell apart. Got through 40 pull ups and a few KBS and my hands were burning from cold. Unfortunately the pull up bar and kettlebell does… Read more »
… had plans this morning to sub a sled push for the AB … surpised to see the gym had two new tricycles added to the cardio farm #carefulwhatyouwishfor A. As Rx (except sub’d 20 – reverse lunges w/ 1.5p KBs for pistols) R1: 6:40 (1:48 row | UB | 0:45 AB | 10-10 | 1:31 Run) R2: 6:26 (1:49 row | UB | 0:50 AB | 10-10 | 1:29 Run) R3: 6:36 (1:49 row | UB | 1:00 AB | 10-10 | 1:30 Run) B. Stretch and Split progressions … not going to lie the bike is as sucky… Read more »