2/11/18

This morning was some good gymnastics / cardio training. My posterior chain was totally smoked from yesterday, but once I got warmed up and moving my lungs felt good on all this cardio stuff.

A.

18 Minute Clock 

EMOM 8:
Odd: 50 Double-Unders
Even: :30 Max Strict HSPU

Rest 2:00

EMOM 8:

Odd: 1 Minute Max Reps Kipping Paralette HPSU (2 x 45# plate + 1 ab-mat) 

Even: 10 Back Squats (45/35#)

-Result = Strict = 14,10,8,7 / Kipping Paralette = 6,5,4,4

B.
Belt Squat
3 Sets of 10
Rest as needed

-53#, 88#, 88# ... not maximal, but wanted to get in a little squatting today without taxing my posterior chain at all ... this was a nice change.

C.
For time:
2000m Row

When the running clock reaches 10:00…

For time:
50/30 Calorie Assault Bike

When the running clock reaches 15:00…

Three rounds for time of:
15 Wall-Balls (30/20#)
15 Toes-to-Bar

When the running clock reaches 22:00…

For time:
50/30 Calorie Assault Bike

When the running clock reaches 28:00…

For time:
Run 1600 Meters

When the clock reaches 38:00...

For time:
50 Bar-Facing Burpees

-Result =
-2000m Row = 7:08
-50 Cals = 3:05
-3:45 (unbroken)
-50 cals = 3:02
-1600m Run = 7:12 (ouch ... this was brutally slow after all the above work)
-Burpees = 3:25

D.
3 Super-Sets:
10 Bench Press
10 Ring Rows
Rest as needed

-135#, 165#, 185# (fail - 7 reps) ... didn't have much left in the tank after all the above work, but always fun to sneak in a few reps on the bench when I can.