Warm up:- arm swings/rotations, knee highs, over-n-unders, 10 abmat situps unachored butterfly, 15 abmat back extensions, 10 air squats
Push ups Full x 1, F, Floor red band assist pin 3 x 3,4, red band dislocates, samson stretch and twist, 200m eliptical lev 2, 3 box jumps 4”, 3 x wall ball shots.
Pull up challenge Wk 1 Day 1 pull up revolution assisted
FRIDAY 110218
“Kelly”
Three rounds for time of:
Run 400 meters - subbed elliptical lev 2
15 Box jump, 4” inch box (as I’m still wary of foot so will build up again slowly)
15 Wall ball shots, 5kg / 11 pound ball (only one I have need a heavier one)
Done in 13.11 mins
Splits, 2.05 (PR by 8 secs), 0.45*, 0.52, 2.34*, 0.58*, 0.58, 2.52*, 0.59*, 1.03
*= Includes 12-14 secs to walk from room to room,
This was my first time “Kelly” and quite enjoyed it! Pleased with overall pace, kept going well, apart a few breaths here and there.
$ Out:- MWOD 176/365, stretching and foam rolling. Tried the pigeon pose tonight - nice stretch!
Push ups Full x 1, F, Floor red band assist pin 3 x 3,4, red band dislocates, samson stretch and twist, 200m eliptical lev 2, 3 box jumps 4”, 3 x wall ball shots.
Pull up challenge Wk 1 Day 1 pull up revolution assisted
FRIDAY 110218
“Kelly”
Three rounds for time of:
Run 400 meters - subbed elliptical lev 2
15 Box jump, 4” inch box (as I’m still wary of foot so will build up again slowly)
15 Wall ball shots, 5kg / 11 pound ball (only one I have need a heavier one)
Done in 13.11 mins
Splits, 2.05 (PR by 8 secs), 0.45*, 0.52, 2.34*, 0.58*, 0.58, 2.52*, 0.59*, 1.03
*= Includes 12-14 secs to walk from room to room,
This was my first time “Kelly” and quite enjoyed it! Pleased with overall pace, kept going well, apart a few breaths here and there.
$ Out:- MWOD 176/365, stretching and foam rolling. Tried the pigeon pose tonight - nice stretch!
No comments:
Post a Comment