January 28, 2016

Daily score: 8

Workout:

A1. Plank to tucked knee pulls; 10 reps x5; rest 1 min


10x5

A2. Deadbugs; 20 alt'ing reps x5; rest 2 min


20x5

B1. Side plank; 40 seconds x5/side; rest 1 min


40/side x 5

B2. Weighted crunches; 15 reps x5; rest 1 min


10#x15x3 sets, 12#x15x2 sets

C1. Hanging knee raises; amrap unbroken @21x4 x3; rest 1 min


6,6,6

C2. Banded bird dogs; 20 alt'ing reps x3; rest 1 min


20x3

+
Row 15 min easy

3150m

Well I did the plank tucks wrong...just alternated pulling a knee in.  I'm still a little confused on how these should look...if you use them again do you maybe have a video?  Dead bugs were fine, hard.  I finally made all the side planks, both sides, a full 40 seconds.  Tough though on the shoulders.  Crunches were fine...just funny...it's been about a decade since I did crunches...nearly forgot how.  Tempo knee raises were challenging, low back is what gave out, but could be the abs then the back depending on how you look at it.  Banded bird dogs felt good.  Rowing felt amazing...which is funny...I don't have a history of loving rowing but it has been so long and just made me feel more powerful than the damn airdyne.  Thanks!