Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms across chest (abs still hurt aarrgghh) feet unachored butterfly, 10 abmat back extensions, 10 dislocates, 10 oh air squats. 10 push ups against mid thigh bar, 2 thrusters with 10kg, 2 thrusters with 12kg, 2 push press with 12kg, 2 DB kettlebell swings with 8kg, 2 box jumps @ 12"
SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12" step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)
Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182
Wow this is a workout and a half!! phew I actually enjoyed it - my back feels a little achey this evening but I know I'm getting stronger every day ;-)
Collaboration request
11 months ago
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