Workout:
Row sprint 30 seconds @varied% effort
rest 1 min
x10
(i want you to start out at about 90-95% effort and try to increase
the number of meters by 1-2 per interval)
137, 140, 141, 142, 143, 145, 147, 147, 148, 149
+
A. Single arm farmers walk; 30 seconds x5; rest 1 min bw sides
KB#'s: 53, 62, 70, 88, 70
B. Ring pulls to invertedl 5 reps x5; rest as needed bw
25 singles
C1. FLR on rings in full external rotation; 1 min accumulated x5; rest 1 min
40/20
30/30
35/25
40/20
35/25
C2. Supine windshield wipers; 20 reps x5; rest 1 min
20x5
Quads are still sore from monday. Right wrist is a little off too. Proud of my slow perfectionist incline in meters on the row, lol. You are smart to give me a numbers game. Totally worked to get me to push harder...I was determined to keep going up. Farmer carries were okay...next time I may try the farmer carry bar...the KB's drag on the leg. The 88# KB was too heavy for my left hand grip, I dropped it at 20 seconds and then did another 10. Ring inversions were super fun...I have the opposite of a fear of heights...I wanted to just stay inverted in the handstand. However, I put in the videos to show my best effort...which is not exactly how we discussed. The first video is my 2nd attempt and the second video is after feeling like I figured it out a bit. I couldn't do it from an L-sit, I had to do a half pull up then pull my knees to my chest. I also could only do one at a time...so I just did 25 singles resting as needed. The C series: by the 4th FLR my elbows were starting to ache and abs shaky. The windshield wipers...ouch. My abs...I can see cramps in my future...I think the ring inversions were an ab workout too. But you probably already knew that. Thanks!
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