February 13, 2019

Daily score: 8

Workout: 

3 rounds for time:
10 sandbag thrusters
10 sandbag over shoulder
10 sandbag step overs
2 turkish get ups from each side with 53# KB

21:41 (7:45, 14:37, 21:41)
53# kb for the first 2 tgu's then dropped to 35#
70# sandbag

+
A. Quadruped band donkey kicks; 10 reps x3/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)

10/side x3

B1. Hollow body hold on GHD machine; 45 sec x5; rest 15 sec

20/25, 30/15, 35/10, 45, 45

B2. Side plank; 1 min x5/side; rest 30 sec bw sides/rest as needed
before return to C1

1 min/side x 5

C1. HS hold on paralletes; 1 min accumulated AFAP x3; rest as needed to recovery

33/27
40/20
40/20

C2. Supinated 90-90 isometric hold; 30 seconds accumulated AFAP x3;
rest as needed to recovery

15/10/5
15/10/5
15/10/5

D. Weighted dips; 3-5x5; rest 2 min

5# x3
2.5# x3
2.5# x3
bw x4
bw x4

This was a really tough and long workout.  Took me over two hours with the warm up.  That sandbag workout was killer!  I couldn't believe how hard the thrusters were.  My sandbag is pretty lumpy so it was quite the challenge.  The funny thing was the step overs were the easiest part!  And they aren't easy.  I warmed up to the 53# kb for the turkish get ups and did a couple with it the first round but it felt really sketchy, I was going to hurt myself so I dropped down to the 35#.  Donkey kicks with a 10 second hold each rep are also a great challenge, no way to 'cheat' these.  I was getting an ab cramp I get frequetly on the HBH on the GHD and had to split a few of them up.  Side plank x1 min is definitely hard but happy to be able to do it.  By the HS holds I was tired and also getting hungry since I had to do this after work.  Hence, my dips weren't impressive.  But I think I should also get credit for the weight I gained while on vacation ;).  Thanks!