2/11/23

Today was a really solid cardio/weakness/core session... lots of aerobic movement and handstands. Happy to get this in at home and I'm looking forward to resting tomorrow and starting the Open next week. 

A.
6 Rounds (24 minutes)
Minute 1 - 400m Bike Erg 
Minute 2 - 12 Dumbbell Snatches (50/35#)
Minute 3 - 200m Row
Minute 4 - 12 Dumbbell Hang Clean and Jerks (50/35#) 

-Complete ... this was good cardio, not too taxing, but it was nice to move and sweat. 

Rest about 10 minutes then... 

B.
3 Sets, each for time: 
250m Row
5 Strict HSPU (3.5" deficit - 1 green + 1 blue bumper)
250m Row 

5 Strict HSPU (3.5" deficit)
-rest 0:90 between sets

-rest 3 minutes- 

For time: 
500m Row
20 Strict HSPU
500m Row
-rest 0:90- 

For time: 
10 Strict HSPU
1000m Row
10 Strict HSPU 

-Result =

4:29 / 4:59 / 5:23 ... deficit SHSPU were rough, all sets went 3/2 for each set of 5 ... tough for me, but really good training ...  I was nervous at the start of this, happy to get in 30 reps and not have to go to singles. 

6:16 (10/5/5)

5:16 (unbroken) 

Rest about 5 minutes then...   

C.
Every 2 for 10 (5 sets) of:
‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete