1/15/17

AM Workout (0730)

This morning was a solid cardio/gymnastics session. Everything we did was pretty fun and challenging. Made up all the programming for today in an attempt to compliment what we did yesterday, overall got a lot out of it.

A.
10 Minutes to Establish 1 RM Weighted Strict Pull-up

-44# x 2, 66# x 2, 72# x 1, 82# x 1, 97# x 1 ... felt solid on these.

B.
Strict 'Chelsea'-ish
EMOM 30:
5 Strict Pull-ups
10 Push-ups
14 Alternating Jumping Lunges

**If you fail to finish the reps within a round, take one minute off and then resume on the following minute

-Complete, no missed rounds or reps ... the last 10 minutes of this were very challenging, overall great conditioning.

Rest 10 minutes then...

C.
3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Med-Ball Sit-ups (20#) x 20 reps

straight into...

3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Hollow Rocks x 20 reps

straight into... 

3 Rounds, for intensity:
:20 Truform Runner @ 100% sprint
Russian Twists (20#) x 20 reps
Flutter Kicks (4 count) x 20 reps 

-16:43 ... this was some very solid core work... and actually my first time using a Truform. Overall this was really tough and left me completely covered in sweat. Great stuff.

PM Workout (1530)

A.
Every 3 for 30 (10 sets):
20 Calorie Row
25 Foot Hand-Stand Walk
10 Toes-to-Bar

-Complete ... each set was between 2:00 - 2:35 ... started really feeling this during the second half. Really good cardio / skill work ... was considering doing a little more volume, but this really thrashed me, I felt like I got an adequate workout from this. Overall this weekend was a very solid two days of training.

B.
20 Minute ROMWOD

-Complete